Osteoporosis occurs due to decreased bone density. Bone is a living tissue and when this tissue breaks down faster when compared to its formation it leads to osteoporosis. This causes weakening of the bones resulting in fracture, especially in the spine and hips.
One of the main factors of osteoporosis is inadequate levels of calcium in the body. In particular, osteoporosis affects women after menopause. Following a simple diet and lifestyle-related changes will help you to combat osteoporosis.
Best Ways To Prevent Osteoporosis
Increase Calcium Intake
A good calcium intake is very important for healthy maintenance of the bones throughout the life. Calcium helps to build bone mass. It is advisable to consume between 1000 and 1500 mg of calcium every day depending on your age and health conditions.
Rich sources of calcium are seafood, green vegetables, sesame seeds, and yogurt. Dairy products are the richest sources of calcium. If the calcium levels in your blood are very low, your body will start absorbing calcium from your bones, thereby, reducing the Bone Mass Density (BMD).
Increase Vitamin D Intake
Vitamin D is very effective in building bone mass. Natural source of vitamin D is sun exposure and can also be found in foods such as salt-water fish, egg yolks, and fortified beverages.
It is advisable to consume between 400 and 800 IU of the vitamin D supplements every day. It is very important to expose your hands, face, legs, and arms to the sun for 6-8 minutes every day during the summer season and about 30 minutes during the winter season.
Exercise Regularly
The bone gets stronger when stressed and weaker when not properly used. Physically active people generally have higher BMD when compared to people who have a sedentary lifestyle. A mixture of strength-training and weight-bearing sessions for 30-40 minutes every day will help in improving the BMD. You should do these sessions for minimum five days a week. Strength- training and weight-bearing exercises are very effective for maintaining the bone mass.
Gravitational and muscular forces stress the bone when weight-bearing exercise like walking, running, dancing, or stair climbing is done. Strength training increases the amount of force that muscles exert on bones, which helps in maintaining balance and increasing the stamina. Yoga and pilates also improve muscle strength, coordination, and balance. Exercise for bone growth should be a regular process and should have a variety.
Consume Fruits And Vegetables
Fruits and vegetables have several nutrients, which play an important role in bone health. It is advisable to have a minimum of five servings of different colored fruits or vegetables every day to maintain a healthy BMD.
Dark-green leafy vegetables are rich sources of various vitamins and minerals, which are responsible for maintaining healthy bones.
Make Good Habits
Quit smoking and keep your alcohol consumption within safe limits. Smoking and drinking reduce the flow of blood to the bones, thereby preventing the development of the bone-forming cells.
The bone renews itself continuously by remodeling (breaking down and building up). For this to occur, the bone requires certain nutrients.
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