Steps For Osteoporosis Prevention and Keeping Healthy Bones
Osteoporosis is a term which literally means porous bones. If you have been diagnosed with osteoporosis your bones are less dense and weaker compared to ‘healthy’ bones. Osteoporosis is a condition where there is a loss of bone density.
As with many health conditions, preventing a problem from developing in the first place is easier than finding a treatment.
This is especially true with osteoporosis. Preventing bone density loss is easier than trying to reverse it.
5 Tips To Keep Strong Bones
I have a list here of the five E’s to remember. I like to think of it as ‘the what, the how, the when’…what to ensure, what to eat, how to manage and when you should.
Anyone is at risk, some more than others, so look at your lifestyle and start your osteoporosis prevention and management program right now.
Here are the five E’s…
1. Ensure adequate intake of vitamins and minerals.
Include calcium rich foods in your diet. They are better absorbed than some of the calcium supplements available. You need magnesium for your body to be able to use calcium. The dwindling calcium intake through unhealthy diets causes bones to become brittle and highly susceptible to breakage.
This is why it is necessary for your diet to include foods that are rich sources of calcium, such as dried herbs, cheese and almonds. Our bones rely on calcium in order to perform many of its processes.
Vitamin D is another important nutrient for keeping healthy bone mass. Vitamin D can be obtained from sunlight exposure and from foods.
* Egg yolks, fortified cereals, cod liver oil and mushrooms. Keep in mind that bones also need many other nutrients for nourishment such as phosphorous, magnesium and vitamin A.
2. Eat foods that contain healthy fats and cholesterol.
Consuming foods that contain healthy fats will help optimize the absorption of nutrients that are crucial for bone health such as vitamins D and A. We have just discussed how vitamin D helps build bone density, but vitamin A is responsible for boosting the capability of the intestinal linings to absorb the minerals from the foods you ingest.
* Anchovies, sardines, avocados, and walnuts are few examples of foods that contain healthy fats.
3. Eliminate acid-forming foods.
Acid-forming foods steal calcium from your bones. The amount of calcium being taken from your bones will then be used by the body to neutralize the remaining acid-forming foods.
If the body is constantly exposed to this form of activity, your bones will eventually lose its density and the weakening of your bones begin. Therefore it puts you at a high risk of developing osteoporosis.
* Some acid-forming foods that should be eliminated from your daily diet would include white flour, sugar, cookies and soft drinks.
4. Effectively manage emotional stress.
Stress is a part of life but being exposed to too much stress on a daily basis is something that you should try to minimize. Chronic stress can lead to an increase of cortisol levels which may have an adverse impact on bone health. Therefore find ways to reduce stress and keep it at a manageable level.
5. Exercise on a regular basis.
- One of the best ways to build strong bones and should be one of your first steps in osteoporosis prevention is to exercise regularly.
- Weight bearing exercise arrests the progression of bone loss. Especially as you get older, don’t stop exercising!
You should see to it that you involve yourself more in routine exercises and physical activities. Sedentary lifestyles greatly contribute to showing the signs and symptoms of osteoporosis.
By being physically active your bones will demand more minerals and calcium for absorption therefore building them stronger and healthier. There is no substitute to what exercise can do for preventing osteoporosis.
Osteoporosis – The Silent Disease
Osteoporosis is often called the “silent disease,” because you could have it now or be at-risk without even realizing it. You can’t feel your bones becoming weaker. Breaking a bone is often the first clue that you have osteoporosis or you may notice that you are getting shorter or your upper back is curving forward.
If you are experiencing height loss or your spine is curving, talk to a doctor or healthcare professional right away as the disease may be advanced.
In conclusion, to prevent the occurrence of osteoporosis, always observe healthy lifestyle choices. Eat right and exercise!
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