How to Prevent Osteoporosis? [All You Need to Know]
If you don’t want to be an old man with weak bones that could break with every step, you should make a lot of changes to your lifestyle. So, you must know about how to prevent osteoporosis. You’ll feel young though you’re an adult and follow the tips to keep your bones from getting weak.
Imagine that the National Osteoporosis Foundation says 10.2 million Americans have full-blown osteoporosis and 43.3 million more have low bone density. Rattandeep Singh, MD, a rheumatologist at Piedmont Hospital, says that this disease causes 700,000 vertebral fractures and 300,000 hip fractures in this population every year. If this is how cases go in the first world, you can only imagine how they are here in Latin America. And leave you, the risk of fractures, but these things make it clear that older people are more likely to die, and science has shown this.
The sooner you start taking care of yourself, the less likely you are to have brittle bones.
This disease, which is characterized by low bone density and structural deterioration of bone tissue, is more common than you might think. There are some things that you can’t change, like your genes, age, or sex, but there are many other things that you can change. So, if you want to build strong bones now that you are young, strong, and full of life, check out what the best experts have to say about it. We’re sure you will get benefit if you start to follow the tips on how to prevent osteoporosis.
Start by consuming products rich in calcium
Calcium is the most common mineral in your body, which is why it’s important to get the right amount of this nutrient: Any adult should get 1,000 mg of calcium every day, but if you are over 50 or over 70, you should get 1,200 mg. If you don’t get enough calcium, your body will start to break down bone to get what it needs. This will cause you to lose bone mass. What is there to eat? dairy, sardines, salmon, fortified foods (like juices, soy milk, tofu, and cereals), green leafy vegetables (kale, spinach, and broccoli), and even supplements, if you need them, are all good sources of calcium. Keep in mind that food labels are based on the recommendation of 1,000 mg per day, so if they say “25% calcium,” that means each serving has 250 mg.
Calcium is useless if there is no vitamin D
This vitamin helps protect your bones, but what’s more important is that it helps your bones absorb and keep calcium. Your liver and kidneys make it when you’re in the sun, but if you don’t get enough sun because you spend a lot of time indoors, have darker skin, or live in a place with few sunny days, you might want to take a supplement: 600 IU a day if you’re 70 or younger, and 800 IU if you’re 71 or older. Everyone knows about calcium but if there is no vitamin D, there will be no benefits. so, you must learn how to prevent Osteoporosis.
Protein is not just for muscle
Keep in mind that protein is a structural macronutrient. Just like it builds your muscles, it builds your organs, tissues, and bones. Studies have shown that eating more protein makes bones stronger, and the best news is that you can get the 0.8g of protein per kilogram of body weight per day from either animal or plant sources.
Do exercises that involve weight, strength or resistance
Aerobic exercises with low impact, like dancing, walking, walking on a treadmill, or hiking, help build and keep strong bones. Weight-lifting exercises, like those that use machines, weights, or bars, will help you build muscle strength, improve your balance, and make your bones more flexible. This will also make it less likely that you will trip, get hurt, or break something. To get the benefits, you have to do them for 30–40 minutes, 3–4 times a week.
Say goodbye to alcohol and cigarettes
You already know that one reason to give up alcohol and cigarettes is that they are both bad for your bones. More bone loss happens when you drink more than two alcoholic drinks a day. If you smoke, your risk of bone loss doubles and your risk of breaking a bone is much higher.
Drink less or avoid soda
Researchers have found that colas cause bone loss more than other sodas or carbonated drinks. This is because they have too much phosphorus, which makes it hard for the body to absorb calcium. There’s nothing like drinking natural water or water that has other nutrients in it. For example, you could drink green tea instead of coffee or soda to get the same effect.
The most terrible thing of all: moderate your coffee consumption
True, but sad. Caffeinated drinks can make it harder for your body to take in calcium. So, you shouldn’t drink too much of it even if you love it, yes. Then you shouldn’t drink more than two or three caffeinated drinks, like coffee, tea with caffeine, or soda. So begin to count.
There’s nothing to do to prevent the disease if you don’t know about how to prevent Osteoporosis.
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