That sudden crack and severe back pain when you stand or while you’re walking— ouch, that sounds uncomfortably painful doesn’t it? Osteoporosis has been estimated to have caused more than 8.9 million fractures annually and studies have suggested that women are more at risk of this condition than men.
Osteoporosis literally means porous bone, which characterizes the reduced quality and density of your bones. As your bone becomes porous, you become more fragile and vulnerable against fractures. Did you know that this disease has taken a huge personal and economic toll? This is because you really can’t work with this disease, right? So, in order for you to work and live well, here are the tips in avoiding osteoporosis.
Risk Factors of Osteoporosis
So, who’s at risk for osteoporosis? The chances of developing this disease are greater for women because they have fewer bone tissues and loses bones faster than men due to the frailty of women’s bones and some factors such as menopause. In addition to this, age also plays a large factor and together with it is the body size, wherein small and thin-boned women are at greater risk.
Also, ethnicity has played a part in this illness since white and Asian women are shown to be at greater risk. In addition to genes is the family history wherein it may be passed down due to heredity.
Avoiding Osteoporosis Through These Tips:
Get that Calcium and Vitamin D
It is commonly known that calcium is an important mineral in your body since it helps in building strong and healthy bones which also enables our blood to clot, our muscles to contract, and our heart to beat. Get that calcium through eating calcium-rich food such as dairy products, or you can just take calcium supplements.
On the other hand, is vitamin D wherein it is as important as calcium since this vitamin protects the bone which is also required for your bone to fully absorb calcium. You can get vitamin D through going out and getting enough sunlight, many studies have shown that the body is most efficient at making vitamin D at noon, although you may need to be cautious of the UVB rays. Also, just like calcium supplements, you may also try taking vitamin D-rich foods or supplements.
Have a Healthy Diet
It is not surprising that a healthy diet is needed to avoid osteoporosis since it is mainly the key to a long well-lived life. So, what particular healthy diet are we talking about here? Simple, you just need to have a balanced diet wherein you can guarantee that you are eating the right food to get the right nutrients for your body while avoiding those foods that are definitely not nutritious such as processed foods that may be high in fat, salt, and sugar.
Additionally, eat foods that are good for your bone’s health such as dairy products, green leafy vegetables, and foods that are rich in vitamin D such as salmon, tuna, and sardines. Also, add sweet potatoes and tomato products in your diet to gain magnesium.
Exercise As Much As You Can
Be healthy and fit as you exercise regularly. Joining a class for weight-bearing and muscle-strengthening exercises would surely do good not only for your bones but also for your overall health. Weight-bearing exercises would include walking, hiking, dancing, or low-impact aerobics which would all surely help build bones and keep them strong.
Muscle-strengthening, on the other hand, is about lifting weights, pilates or even yoga which improves bone strength, balance, and flexibility.
Making Lifestyle Changes
If you have been smoking or have been heavily drinking, then you might want to slowly stop it since obviously it doesn’t do good to your health, no ifs or buts. In a study, it was identified that smoking has been linked with osteoporosis as a risk factor due to the chemicals present in the cigarettes which decreases bone density.
Also, drinking heavily should be avoided if you want to avoid osteoporosis since heavy drinking leads to bone loss. It is not necessary to stop drinking altogether, however, you should limit your intake to no more than 2-3 drinks a day.
Go for a Check-up
Always go for a check-up whenever you feel uneasy or your body is showing some signs and symptoms of some illnesses. You should go talk to your doctor about your chance of getting osteoporosis so that they could check you up for some traces or provide supplementary for you to avoid this disease.
If your body is the home, then your bones are its foundation. Which is why you need to take good care of your bones and overall health. Not only that but getting sick is expensive, so if you can grab some osteoporosis drug coupons to help you financially then grab the chance of having one.