Osteoporosis is a condition that causes the loss of bone density, and this makes the bone more brittle and thereby prone to fractures. This is more prevalent in women after menopause as well as in elder people irrespective of gender. Early adoption of lifestyle changes like exercising and dietary changes can sometimes prevent or slow down the loss in bone density. Also, early detection of this condition can help with its effective prevention. In this article, we will look at solutions that help with preventing osteoporosis.
Workouts play a key role in maintaining the health of your bones, and this becomes more important as you get older. Weight-bearing exercises can help in osteoporosis prevention. Some of the popular weight-bearing exercises are the following: aerobics, dancing, jogging, climbing stairs, walking, running, tennis, badminton, tai chi, yoga, and water aerobics.
Strength training exercises can be good for osteoporosis prevention because the muscles pull the bones during workouts. This builds bone strength and can also make them flexible. As a result, the chance for fracture is reduced, especially if you fall.
Listed below are some of the strength training exercises:
- Lifting free weights
- Using elastic resistance bands
- Doing squats, pushes, etc.
- Using wrist and ankle weights.
Consuming Calcium And Vitamin D
Both calcium and vitamin D plays a key role in building bones and maintaining bone health.
Listed below are the foods through which you can get adequate amounts of calcium in your diet:
- Fat-free or low-fat dairy products.
- Dark green vegetables like broccoli and kale.
- Salmon and sardines with bones.
Vitamin D is a micronutrient that is required for calcium absorption, and listed below are food sources that are rich in it:
- Fatty fish like tuna, salmon, and mackerel.
- Vitamin D fortified foods like orange juice, milk, and cereal.
- Egg yolk, beef liver, and cheese.
You must keep in mind that the best source of vitamin D is sunlight because your skin produces this vitamin when exposed to UV light.
What Else Prevents Osteoporosis?
- Reducing or avoiding alcohol can help with reducing the loss of bone density.
- Quitting smoking helps to prevent osteoporosis; smoking doubles the chances of bone loss by preventing the efficient functioning of the hormone estrogen.
These are some of the important ways by which you can prevent osteoporosis, and we hope that this article was informative.