5 Osteoporosis prevention tips
Early screening can be helpful in osteoporosis prevention since this disease has no known cure but you can choose from the various treatments listed.
Osteoporosis prevention can be easily managed through nutrition, lifestyle, exercise, and early screening. Prevention of osteoporosis is significant since literally there is no cure, although there are treatments which are available.
Nearly more than half of the people in the world do not obtain sufficient exercises and physical activities to help them in strengthening their bones. Physical activity is an effective way to prevent the onset of osteoporosis, since at reaching the age of thirty, bone thinning in both male and female is inevitable because it is a natural process that cannot be discontinued. Developing osteoporosis depends on many factors such as the thickness of the bones, physical activity, health, and diet later in life.
A substantial amount and intensity of physical exercise and activities during the early years of teen and pre ten years is very significant in preventing osteoporosis in adulthood. Exercises and physical activities helps in thickening the bones, as well as, increasing the bone mass which is critical in reducing the risks associated with osteoporosis in adulthood. Children should engage in at least an hour of exercises a day, by running, skateboarding, riding bikes, and jumping rope. Adults on the other cab do with about thirty minutes of moderate exercises everyday, such as walking or climbing the stairs.
It is highly essential to eat healthy and right foods with high value nutrients and minerals. If one does not get sufficient calcium during his or her lifetime, significantly increases their risk of developing osteoporosis . This kind of osteoporosis is related to faster bone loss, low bone mass and broken bones.
Vitamin D is also very essential in the prevention of osteoporosis for sound bone health, and the foods that are rich in both calcium and vitamin D includes low fat dairy products, like cheese, yoghurt, milk, and ice cream. Other appropriate foods are dark green leafy vegetables like spinach, broccoli, and collard greens. More foods rich in vitamin D and calcium are almonds, sardines, salmon, orange juice, cereals, breads, and soy products. Vitamins and calcium supplements are also recommended to suppress osteoporosis symptoms.
Bone Mineral Density Test
People with fractures after the age of fifty faces significant risk associated with the development of osteoporosis, and therefore, it is advisable to obtain the bone density test to measure the bone’s strength, and early detection makes treatment and management fairly easy.
Smoking exposes individuals at a greater risk of osteoporosis, as well as, increasing the rate at which the bone thins after starting. Someone should not indulge in drinking alcohol, or should drink moderately by taking not more than two alcoholic drinks per day and over drinking make you susceptible to increased risk of developing osteoporosis. Regular exercises such as weight bearing activities are also necessary in mitigating against developing osteoporosis.
Preventing fall and Improving Home Safety
Physical exercises and activities are necessary in reducing the chances of falling since it improves balance, coordination, and balance. The home environment should be kept safe, especially for the elderly who can easily trip and fall, therefore you should not use step stools, remove small rugs on the floor, adding hand rails to the staircases, and using non slip mats in the shower.