5 Early methods to boost bone strength and prevent OSTEROPOROSIS
5 ways to boost bone strength early
The best prevention for bone-thinning osteoporosis begins early — during the first two decades of life, when you can most influence your peak bone mass by getting enough calcium and vitamin D and doing bone-strengthening exercise. If you are over age 20, there's no need to be discouraged. It's never too late to adopt bone-preserving habits.
If you are a man younger than 65 or a pre-menopausal woman, these five strategies can help you shore up bone strength as a hedge against developing osteoporosis.
1. Monitor your diet. Get enough calcium and vitamin D, ideally through the foods you eat. Although dairy products may be the richest sources of calcium, a growing number of foods, such as orange juice, are calcium-fortified. Fruits, vegetables, and grains provide other minerals crucial to bone health, such as magnesium and phosphorus.
2. Maintain a reasonable weight. This is particularly important for women. Menstrual periods often stop in women who are underweight — due to a poor diet or excessive exercise — and that usually means that estrogen levels are too low to support bone growth.
3. Don't smoke and limit alcohol intake. Smoking and too much alcohol both decrease bone mass.
Make sure your workouts include weight-bearing exercises. Regular weight-bearing exercise like walking, dancing, or step aerobics can protect your bones. Also include strength training as part of your exercise routine.
4. Talk with your doctor about your risk factors. Certain medical conditions (like celiac disease) and some medications (steroids and others) can increase the chances that you will develop osteoporosis. It's important to talk with your doctor to develop a prevention strategy that accounts for these factors. more
The best prevention for bone-thinning osteoporosis begins early — during the first two decades of life, when you can most influence your peak bone mass by getting enough calcium and vitamin D and doing bone-strengthening exercise. If you are over age 20, there's no need to be discouraged. It's never too late to adopt bone-preserving habits.
If you are a man younger than 65 or a pre-menopausal woman, these five strategies can help you shore up bone strength as a hedge against developing osteoporosis.
1. Monitor your diet. Get enough calcium and vitamin D, ideally through the foods you eat. Although dairy products may be the richest sources of calcium, a growing number of foods, such as orange juice, are calcium-fortified. Fruits, vegetables, and grains provide other minerals crucial to bone health, such as magnesium and phosphorus.
2. Maintain a reasonable weight. This is particularly important for women. Menstrual periods often stop in women who are underweight — due to a poor diet or excessive exercise — and that usually means that estrogen levels are too low to support bone growth.
3. Don't smoke and limit alcohol intake. Smoking and too much alcohol both decrease bone mass.
Make sure your workouts include weight-bearing exercises. Regular weight-bearing exercise like walking, dancing, or step aerobics can protect your bones. Also include strength training as part of your exercise routine.
4. Talk with your doctor about your risk factors. Certain medical conditions (like celiac disease) and some medications (steroids and others) can increase the chances that you will develop osteoporosis. It's important to talk with your doctor to develop a prevention strategy that accounts for these factors. more
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Osteroporosis comes from the fact that the Calcium DOES NOT FIND THE WAY TO THE BONES. The calcium intake itself is not enough. It can result in calcium deposits in other places, even stone formation in the stomach. The solution is to CHANNELISE the Calcium to the bones through Ayurveda, Naturopathy, medicines, etc. more
Mar 29
great suggestions are always welcome,now it is upto the individuals to adopt and reap benefit. more
Mar 27
Sun exposer is also very important. Morning sun is better. Expose your skin. Sunlight through glass is of little use. If exposer is not possible wear thin white clothes. Eat lots of leafy vegetables. more
Mar 26
Dear Moondra ji,
Your suggestions are very true but unfortunately current living style does not suit to these suggestions.
Getting up early in the morning to follow such living principles is too painful because there is a need of patience as well. Many citizens may not have the houses appropriate to these practices. more
Your suggestions are very true but unfortunately current living style does not suit to these suggestions.
Getting up early in the morning to follow such living principles is too painful because there is a need of patience as well. Many citizens may not have the houses appropriate to these practices. more
Mar 26
Dear Vinod ji, Thanks for sharing this very useful write up. I badly needed it for someone about 4 months ago. The affected person needs to keep a mental balance and start thinking that he is going to improve his condition by addressing the living and eating habits. more
Mar 25
