osteoporosis

Eight ways to prevent osteoporosis

On By In Women's Health

  1. “Feed” your bones with calcium.

Nutritionists from different countries give the same numbers: 75% of adults and 70% of children consume insufficient amounts of this vital trace element to prevent the development of osteoporosis. Taking pills cannot completely replace foods containing this vital element. Moreover, they, like any other drugs, can only be prescribed by a doctor. Use foods rich in calcium in your diet. Calcium deficiency most often provokes the deposition of salts in soft tissues. Menopausal women who do not take medications containing the hormone estrogen are recommended 1,500 milligrams of calcium a day.

  1. Saturate the body with vitamin D.

This vitamin is synthesized by the skin under the influence of the sun. To produce a daily dose of vitamin D, it is enough for the face and hands to be in the sun for 10 minutes. However, there is little sunshine in the winter and the elderly rarely get sun exposure. All people over 65 needs to consult a doctor who will help you choose special vitamin D supplements. Do not forget vitamins C and K, which also contribute to maintaining bone strength.

  1. Eat a balanced diet.

Limit carbohydrates and animal fats (sugar, candy, bread, baked goods, sugar-sweetened drinks, fatty foods). Just do not overdo it, because women who are overly addicted to hungry diets have recently increasingly replenished list of potential victims of osteoporosis, regardless of age. By disrupting the diet, they alter the internal environment of the body, thereby creating stress.

  1. Do not abuse alcohol.

First, a person who is intoxicated can easily fall suddenly and break a bone. However, drunkards are threatened not only by this. Alcohol intake disrupts the metabolism of vitamin D in the liver. In addition, the extremely high caloric content of ethyl alcohol, of course, leads to a deterioration of the diet and limited consumption of foods containing calcium, vitamins and trace elements.

  1. Limit yourself to one strong cup of coffee a day.

It is better to drink coffee in the morning. If you cannot stop drinking large doses of this tonic drink, add milk to your coffee to fortify your drink with calcium.

  1. Increase your physical activity.

The greatest damage to bones cause by a sedentary lifestyle. Do not take the bus, but walk, go up, or go down the stairs instead of the elevator. Aerobics, shaping, swimming, skiing and skating are also helpful. If a child misses physical education lessons, neglects outdoor games, this can slow down the growth and development of his skeleton. The movement is also useful for the elderly. For example, walking for at least 2 hours a day is a great way to strengthen your bones.

  1. Pay attention to strength training.

Exercise can improve your physical fitness. This means you will not lose the flexibility and muscle strength needed to maintain balance on slippery slopes and to avoid falls leading to fractures.

  1. See your doctor.

This advice applies to those who are at risk. Osteoporosis is treated by orthopedists, therapists, endocrinologists, rheumatologists and gynecologists. Doctors can prescribe a variety of drugs designed to repair bone tissue (such as Progynova, Osteofos or Estrofem).