osteoporosis: Ways to Keep bones Healthy - Health

osteoporosis: Ways to Keep bones Healthy

Osteoporosis makes bones becoming weak and brittle, so brittle that even minor stresses like bending over or coughing can result in a fracture. Most osteoporosis-related fractures occur in the hip, wrist, or spine.

Bone is a living tissue that is constantly breaking down and being replaced. When creating a brand new bone does not keep up with the loss of old bone, osteoporosis develops.

All genders, races are affected by osteoporosis. However, white and Asian women, particularly older women who have passed menopause, are most at risk. Medication, a healthy diet, and weight-bearing exercise can help prevent bone loss or strengthen already weak bones.

Osteoporosis Symptoms:
within the early stages of bone loss, there are usually no symptoms. However, once your bones have been weakened by osteoporosis, you may experience the following signs and symptoms:

-Back pain as a result of a fractured or collapsed vertebra.

-Progressive loss of height.

-A hunched posture.

-A bone that fractures far more easily than expected.

Osteoporosis Treatment:
There are few things you can do in your 20s and 30s to keep your bones healthy and flexible until your 60s. Simply make sure you know all of your current medical conditions and osteoporosis medications, and consult with your doctor beforehand.

9.Calcium-rich diet

A healthy, balanced diet with various foods and an adequate calcium intake is an important step in building and maintaining strong, healthy bones. If your blood calcium level is low, your body will take calcium from your bones. Making sure you consume enough calcium in your diet is an important part of maintaining bone density.

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The average Australian adult should consume 1,000 mg of calcium per day. It is recommended that postmenopausal women and men over 70 consume 1,300 mg of calcium per day. Children will require up to 1,300 mg of calcium per day, depending on their age.

8. Get enough Vitamin D


One of the most vital micronutrients in our bodies is vitamin D. It’s also called the “sunshine” vitamin that due to the fact that our bodies synthesize it when you’re exposed to sunlight. Vitamin D plays a role in a variety of processes, including brain function. It’s also necessary for strong bones and teeth because it aids in calcium absorption.

Even if you consume enough calcium but not enough vitamin D, you are at risk of developing osteoporosis and osteomalacia (softening of the bones).
Fatty fish such as cheese, dairy products, cereals, beef liver, and eggs are great sources of Vitamin D.

7. Maintain a healthy weight

A strict diet may aid you to lose a few extra pounds, but it’s not a healthy way to deal with them, and losing weight, especially during the early postmenopausal period, puts your bones at threat of low bone mass and increased bone loss.

Maintaining your current weight is the best option here. Never go on a harsh diet or a low-calorie diet, and avoid gaining too much weight in a short period. Adopt a healthy lifestyle, including a well-balanced diet and regular physical activity.

6. Exercise


After the age of 30, our bodies start to lose bone mass gradually. To maintain your bones healthy for as long as possible, you should keep them in shape with physical activity because our bones, like our muscles, require exercise.

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Weight-bearing exercises such as weight training, brisk walking, jogging, and even dancing are recommended. Before beginning any program, consult your doctor and remember to listen to your body.

5.Stop smoking.

According to recent research, nicotine has a direct negative impact on bone density. Furthermore, smoking cigarettes can delay skeletal healing by up to 60% after a fracture or break. If you smoke, the first (and best) thing you should do is try to quit.

4.Reduce your caffeine intake.

If you can’t imagine getting your day started without a cup of coffee, you should be aware that there is a thing as too much caffeine, particularly for your bones. According to research, caffeine (in large amounts) may be responsible for decreased bone mass and increased fractures due to its negative effects on calcium absorption.

3.Get some Omega-3.
Omega-3 fatty acids have a significant effect on bone mineral density when combined with moderate physical activity. They increase the production of osteoblasts, which are bone-forming cells. Polyunsaturated fatty acids can also help with osteoporosis and rheumatoid arthritis joint pain.

2.Take a collagen supplement.


Ninety percent of your organic bone mass is collagen; in addition to losing bone density as you age, your body’s collagen level drops dramatically, potentially leading to brittle bones and fractures.
Include fish, bone broth, and bell peppers in your diet to get collagen naturally. However, because it’s difficult to get the required amount of collagen from these products, you might want to try supplements and follow the dosage instructions. Consult your doctor before taking the supplement.

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1. Limit your salt intake.

Japanese scientists say that excessive sodium intake puts your bone health at risk. Most of us get our sodium from regular table salt, which is bad because the salt causes calcium loss that can ultimately lead to weak and brittle bones. To help prevent osteoporosis, rethink your diet, especially your sodium intake.

The American Heart Association recommends no more than 2,300 mg/day and the ideal limit of no more than 1,500 mg/day for most adults.

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