Many readers are interested in the right subject: how to prevent osteoporosis. Our manufacturer is pleased to have already researched current studies on this fascinating subject. We will provide a wide range of answers based on the latest medical reports, advanced research papers, and sample survey information. Keep repeating to find out more.
Genetic Moment Determines Opportunity to Become an Individual osteoporosis Other points, such as physical fitness and diet, still have a chance to play. Osteoporosis is a condition in which bones become abnormally brittle, weak, and quite easily It often occurs in the elderly. Women are at increased risk of developing osteoporosis. osteoporosis Especially after menopause. Fortunately, there are ways to prevent osteoporosis they can help maintain or build bone mass and density.
Ways to prevent osteoporosis
1. take the right foods
Bones have a strong need for a wide range of caloric preparations containing vitamins D, K, and C, as well as the mineral calcium. Lean dairy products are considered the most important source of calcium and are mostly enriched with vitamin D. Other non-security products rich in calcium are salmon, mackerel, sardines, tuna, tofu, and white beans. Kale, broccoli, cabbage, collard greens, and spinach are considered good sources of vitamin K. On the other hand, strawberries, pineapple, oranges, sprouts, and bell peppers are rich in vitamin C.
2. low use of alcohol and gas
High alcohol consumption is still harmful to the liver and bone mass; it is recommended to drink one drink per day or a maximum of seven drinks per week for women and no more than two drinks per day or a maximum of 10 drinks per week for men. Not long ago, studies associated strong use of cola with reduced bone density. At the very least, this means that the impact needs to be determined.
3. stop smoking
Smoking is an addiction that is even more harmful to your bones. Studies have shown that most smokers have less bone mass and a higher risk of fractures than those who do not smoke. The risk increases with the number of years they smoke. Additionally, women who smoke regularly produce lower estrogen levels, which leads to early menopause.
4. add diet
One of the methods to prevent osteoporosis Take supplements. Doctors recommend taking freely available drugs containing vitamins, minerals, and folic acid that lower homocysteine, a substance known to reduce bone density; Ostiva is a prescription product containing vitamin B6, magnesium, metafolin, vitamin D, and vitamin B12 . If corticosteroids such as prednisolone are used, the amount of vitamin D may need to be increased.
5. spend time in the sun
Your skin produces vitamin D when you are exposed to the sun. The body needs vitamin D to build healthy bones and to absorb calcium from food. Depending on your location and skin pigmentation, you should sit in the sun for at least 5 to 30 minutes per week for bone density and lift. If you live in a hot sun area, use sunscreen before going into the sun.
6. find your own medications.
Of these drugs, such as corticosteroids, are usually prescribed for the inflammatory type of arthritis and are known to weaken bones. This type of drug weakens bones by reducing calcium absorption. A way to reduce the effect is to take more low doses for a short period of time. Another category of drugs are proton pump inhibitors such as esomeprazole and omeprazole.
7. eat dinner with less salt
Less salt is another conclusion in case you wonder how it is. to prevent osteoporosis . Japanese studies have shown that older women who received a lot of sodium were four times more likely to break a fracture. Salt contains sodium, which speeds up calcium loss and affects bone mass and density. it is recommended not to use foods daily that contain more than 20% sodium. Always check the sodium content of processed foods.
8. stop caffeine
For every cup of coffee you drink, you lose 150 mg of calcium in your urine. Caffeine – free coffee is not considered a hard conclusion because it still contains harmful chemicals that interfere with the detoxification process. However, caffeinated tea is the best option.
9. eat enough protein for lunch
Protein is considered an essential food group because it creates the connections needed to build bone. Most people get important protein from basic products, while vegetable eaters tend to consume less protein. However, they can supplement it with soy, eggs, dairy products, and legumes. Nuts are a great choice because they are rich in calcium and protein.
10. discover your own hormones!
Hormonal decline is thought to be a co-causer of postmenopausal bone loss in most women. Andropause is the same situation in men and causes loss of bone density and bone mass. Preservation of bone mass requires adequate levels of hormones such as progesterone, estrogen, and testosterone. Excessively high levels of insulin, cortisol, and thyroid hormones are known to cause loss of bone mass and density.
11. reduce stress
Stress management is considered a way to do this. to prevent osteoporosis Stress is known to increase the amount of cortisol in the system, leading to loss of bone mass and density. Stress is lowered through events that generate relaxation. Some of these actions are meditation, tai chi, yoga, prayer, and massage. In addition, these activities promote maximum sleep.
12. exercise
- Weight-bearing exercise is important for bone mass and density structure. Intense exercises such as hopping, running, dancing, jumping, and aerobics strengthen tires and joints.
- Resistance exercises, on the other hand, use muscles to strengthen bones. You can try weight lifting and pushing.
- Balance and mobility exercises do not play a significant role in improving bone strength. However, it prevents falling incidences.
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