Osteoporosis is often known as the “Silent Disease” as most people don’t recognize until they experience a fracture due to mild or minor injury. Worldwide, women are seen to be more to the disease prone than men, and forces patients to bring life-altering changes in their adulthood.
Osteoporosis is a condition that can be controlled at an early age, while inculcating a healthy lifestyle and a well-balanced diet. No matter what your age is, preventive measures for Osteoporosis might have to be taken at any part of life. If you have Osteoporosis, medical treatment and exercises can prevent future bone loss and minimize the risk of fractures.
Steps to Prevent Osteoporosis:
Osteoporosis specialists at the AMRI Hospitals share a few tips that can be practiced in everyday life to keep bones strong and healthy.
1. Get the Right Amount of Calcium and Vitamin-D
Everyone needs to maintain well-balanced nutrition in their diet, including Calcium and Vitamins in the best possible way. While we can easily procure Calcium from our daily diet, for Vitamin-D, one might need supplements to fill in the gaps. According to doctors’ recommendations, women of 30-50 years of age should strive to hit the daily intake of 1,000 mg of calcium, while for those 50 years & above, 1,200 mg is ideal.
Similarly, Vitamin-D is vital to protect bones, retaining strength, and absorbing Calcium. Vitamin D supplements should be considered when dairy consumption is low and little time is spent outdoors.
2. Engage in regular weight-bearing exercises
Since childhood, everyone must learn to take time out and indulge in physical activities, as regular exercise is proven to be advantageous for improving bone density and helping to prevent Osteoporosis. Both weight-bearing and resistance exercises are recommended for adults to improve bone strength, balance, and flexibility. Brisk walking, running, jogging, and cycling are considered moderate-intensity activities that need to be performed for at least two and a half hours every week. If you have been diagnosed with Osteoporosis, you must consult a doctor before performing any heavy or new exercise programme.
3. Increase the intake of foods that are good for bone health
We have been blessed with a plethora of rich and nutritious food items that are excellent sources of calcium, including dairy products, dark leafy greens, cereals, and fortified juices. The right intake of Vitamin-D balances bone health through items like tuna and other fish with Omega-3 fatty acids, lemon, and soyabean. You can also add artichoke, potato, and other sources of Magnesium to the diet.
4. Stop smoking and Drinking
Some of the lifestyle factors that can help prevent Osteoporosis are quitting smoking and other tobacco products as these are some of the top causes of decreasing bone density at a younger age. Orthopaedic specialists at AMRI Hospitals recommend not to consume more than 60 ml of alcohol in a day as drinking heavily can also lead to loss of bone density.
5. Don’t forget to add Protein to Your Diet
A protein-rich diet is beneficial for overall health. In every cell of the human body, protein is required, especially to sustain bone mineral density. According to experts at AMRI Hospitals, one should have a protein intake of 0.4 grams per pound of body weight. So, if someone has 60-65 Kg body weight, they need about 60 grams of protein per day. In both vegetarian and non-vegetarian diets, one can find protein in different kinds of food sources.
6. Be Aware of Risk Factors
Women are advised to go for bone mineral density scan after the age of 65 and men of 70 years and older. If someone has been going through rheumatoid arthritis or other diseases associated with low bone density or bone loss, they are advised to go for the scan. Ask a doctor for a bone health assessment, and follow the recommendations, which will help you to maintain bone health even as one grows older.
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