Preventing Osteoporosis: Prevent It Before It’s Too Late!
Little do you know that 50% of women age 50 or older in the U.S. are prone to bone breakage due to osteoporosis. It is also nice to know that women will typically begin lowering their bone density compared to men. Once they lose estrogen in the body, it increases the risk for osteoporosis.
So, are you interested in preventing osteoporosis? If yes, the good news is there are plenty of things you can do to prevent osteoporosis while you are still young. Do not compromise your health and suffer from this medical condition as you grow older. The best thing you can do to improve your overall health while reducing the risk for osteoporosis is to take advantage of the following:
HIT THE IDEAL AMOUNT OF CALCIUM
In preventing osteoporosis, never forget to get the right calcium intake. Make sure to learn the recommended daily calcium intake. If you are a woman age 50 and younger, 1000mg is ideal for you, while if you are 51 and older, 1200mg is the right amount for you. You also need to ensure that you are into well-balanced nutrition to get the most of the required calcium from the food you eat.
NEVER MISS VITAMIN D
Without Vitamin D, your body will not be able to absorb calcium and then, use it in strengthening your bones. Sunscreen, seasonal changes, skin tone, or indoor living are some of the reasons why you cannot rely solely on the sunlight. Since you cannot get the recommended Vitamin D dosage, it is necessary for you to eat foods that are rich in Vitamin D.
If you are 70 years old and younger, you need to take 600 IU of Vitamin D each. Then, if you are 71 and older, 800 IU per day is ideal for you. There are plenty of Vitamin D rich foods to choose from, such as fortified milk, egg yolk, cheese, and fish (mackerel, tuna, and salmon).
DO NOT FORGET PROTEIN
Besides calcium and vitamin D, protein is another good addition to your diet to prevent osteoporosis. Once you ate protein-packed foods, it helps you increase your bone mineral density. Take note that the daily protein recommendation is 0.4g per pound of your body weight.
CONSIDER REGULAR EXERCISE
With the help of regular exercise, you can stimulate the cells that are responsible for building strong bones. You can try weight-bearing exercises such as hiking, aerobics, running, dancing, or playing tennis. By doing resistance exercises, you can have strong muscles as well as good balance, helping you to minimize injury or avoid falls.
PROMOTE HEALTHY LIFESTYLE
Your lifestyle can affect your health, including your bone health. So, once you quit smoking, limit your alcohol consumption, and maintain a healthy weight, it becomes easier for you to lower the risk for osteoporosis. It is also essential for you to stay active and eat a well-balanced diet.
Preventing osteoporosis early will help you enjoy your golden age more effectively. Follow the health tips above, and you will live healthier with strong bones! Always consult with your physician before beginning any new program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
