Bones
are similar to a porous framework which is filled with minerals that
make it hard and strong. With age, there is gradual degradation and the
mineralized portion is lost, thereby leading to thinning of the bone. The word osteoporosis literally
translates to porous bones, which is due to the gradual demineralization. In
addition to the natural
ageing process, there are other diseases that can accelerate the
demineralization process.
Women are
more prone to demineralization, and after the age of 40, they should take extra
precaution to slow down the onset of the condition. The following are some ways to
improve bone health and halt
osteoporosis in the long run.
1.
Diet: Ensure that your diet has
sufficient amounts of vitamin D and calcium. Though calcium is the essential
mineral for bone formation, vitamin D is required for the absorption of
calcium, and therefore both these elements play a vital role in maintaining the
quality of the bones in our body. Most people require about 1,000 mg of calcium
and about 500 units of vitamin D for optimal bone health. This requirement goes
up slightly in postmenopausal women.
2.
Sun Exposure: In most people, exposure to the
sun allows the body to make vitamin D, but careful sun protection prevents this
from happening. Also, with age, the body’s ability to form intrinsic vitamin D
also declines. The body, therefore, relies on supplements. Most dairy
products are good sources of calcium. In addition, spinach, salmon,
turnips, and broccoli are some calcium-rich foods. Supplements of calcium
carbonate or calcium citrate can be taken if your diet is lacking in calcium.
Vitamin D also should be included in the supplementation. The treatment for
osteoporosis is incomplete without these two supplements.
3.
Exercise With Weights: The constructive tension that
exercise puts on the body helps in bone building, whatever the age may be,
which prevents the onset of osteoporosis. Any exercise which improves muscle
mass strengthens the bones, and puts stress on the bones is advisable. Since the
fractured area due to osteoporosis mainly includes the spine, lower back
exercises, yoga,
tai chi, and abdominal
exercises all work wonders. Pick any of these and do them for 30 minutes three
times a week.
4.
Quit Smoking: Continuing to smoke while
taking osteoporosis medications is completely useless. Nicotine negates all the
effects which defeat the purpose of taking the medication and is as good as
taking no medication at all. So if you want the bone thinning to stop, stop smoking.
5.
Alcohol Consumption: While a drink or two per week is
permissible, more than this can harm the bones significantly.
6.
Constant Health Watch: Talk to a doctor about how
other routine medications (if any) can affect your bone health. Also, identify
how frequently you should check your bone mineral density and stick to the
schedule.
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