5 Ways You Can Prevent Osteoporosis
Osteoporosis makes you more prone to broken bones and can often become painful. People often associate osteoporosis with aging. But, is it just a normal part of the aging process, or can you prevent osteoporosis?
What Is Osteoporosis?
Individuals with osteoporosis have reduced bone density. The bones become more porous, like a sponge.
The bone degradation that comes with osteoporosis can wreak havoc on the spine. It can lead to vertebrae fractures, compression, height loss and hunchback. The resulting stresses on the ligaments of the spine and compression of the nerves can result in chronic pain.
Ways You Can Prevent Osteoporosis
1. A Good Diet for Osteoporosis Prevention
Your body is continuously growing new bone material. Calcium and vitamin D are essential to building strong bones. Eating a diet rich in these nutrients can help keep your bones strong and healthy.
Calcium Rich Foods
Dairy products can be a good source of calcium. If you prefer non-dairy, salmon, tuna, broccoli and spinach can also be good sources of calcium.
Vitamin D Foods
Not many foods are rich in vitamin D. Some include salmon, tuna and egg yolks. However, vitamin D is often added to foods for its nutritional benefit. For instance, milk, orange juice and breakfast cereals are often fortified with vitamin D.
2. Get Some Sun
Spending time in the sun raises vitamin D levels in your body. How much time you should spend in the sun depends on your skin tone, where you live and if you use sunscreen.
3. Take Supplements
If you aren’t getting enough calcium and/or vitamins in your diet your doctor may recommend you take supplements. There are several over the counter (and a few prescription) vitamin supplements that provide the nutrients essential to build strong bones.
4. Quit Smoking
Smoking reduces the rate of calcium absorption in the body, making you more susceptible to osteoporosis. Quitting smoking has many health benefits, reducing your risk for osteoporosis is just one of them.
5. Exercise
Exercising can help you build strong bones and muscles. Specifically, weight-bearing and muscle-strengthening exercises are the most beneficial in preventing osteoporosis.
If you already have osteoporosis, you should speak with your doctor before beginning a new exercise routine. Some exercising, like high impact weight-bearing exercises, may put you at risk for injury.
Osteoporosis can wreak havoc on your body and spine. But, it can be prevented. Watching what you eat, not smoking and exercising are all steps you can take to prevent the bone loss associated with osteoporosis.
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