9 Effective ways to prevent osteoporosis (Bone Loss) that we should know
It is common to associate bone loss or osteoporosis to people who are above 50 year olds, but that does not mean we shouldn’t take care of our bones while we are still young. There are so many factors that could lead to osteoporosis. If you are focused on having lesser risk of bone loss, you should consider things such as your, genes, your gender, age, body weight, lifestyle, vices, habits, lack of essential vitamins for the bones like VItamin D or medical conditions such as arthritis or rheumatoid. Another factor when it comes to women is their postmenopausal stage, this causes them to have lowest estrogen levels compared to men or women in their 20’s or early 30’s. So technically, there are many factors that play in losing bone mass. So if you want to counteract this from happening, here are the measures you can take to improve your chances.
- Quit Smoking
Estrogen circulation in the body is greatly affected by cigarette smoking. This is the accounted reason for women who smoke to have earlier menopause compared to nonsmokers. We also have to understand thath the depletion of a woman’s estrogen is linked to bone loss.
- Cut Down On Alcohol
Chronic alcohol consumption spells nothing but bad for our health. Like smoking it increases bone loss among postmenopausal women. However, moderate drinking for postmenopausal women is a different story. It could actually benefit bone density and health. A large study found that women who are over 65 who have the habit of consuming alcohol more than 5 days a week had notably reduced risk of vertebral deformity compared with those who consumed alcohol less than once per week.
- Add More Calcium In Diet
When it’s bones troubles, you should definitely seek for calcium. This is the main mineral that works on building bones and keeping them healthy. Especially for women, they need to take extra caution as they rapidly experience bone loss in the years right after they reach their menopausal stage. This continues as they age.
Stock up on calcium-rich foods such as kale, yogurt, sardines. and bok choy. Actually green leafy vegetables can keep the bone mineral density at its optimum stage. If you are too busy to prepare all these, you can also rely on calcium supplementation as a way to maintain your bones’ wellness.
- Get More Vitamin D/Estrogen
This might come as a surprise but taking calcium alone is not enough to absorb all the nutrients you need. You will need to take vitamin D so that your intestines will be enabled to absorb calcium. Women past the age 50 were discovered to absorb calcium supplementation along with vitamin D supplementation are able to prevent osteoporosis.
In case of the depletion of estrogen that’s seen as the reason for bone loss in most menopausal cases, low dosage estrogen therapy together with calcium supplementation are the combination to reduce bone loss. However, it is not applicable to a person who are not postmenopausal.
- Have More Iron, Zinc, And Magnesium
It’s interesting that although calcium is the front runner when it comes to aiding bone loss, we still get to discover that it is not the only mineral responsible for bone mineral density or bone strength.
According to studies, other minerals such as iron, magnesium and zinc are all equally playing essential roles for bone health.
Raise your chances by eating food rich in the mentioned mineral. Iron loaded foods include ; red meat, seafood, beans and dark green leafy veggies.
Foods that could serve as great sources of magnesium would be chocolate, grains and dry fruits.
Zinc is available in foods such as beef, shrimp, spinach, and different kinds of beans and seeds,
You’ll do your body a great favor if you make these foods as regular staples in your diet. By doing so your bones will stay healthy even after growing old.
- Have Soy Foods
Soy foods comes with the bad and the good. Some people get allergies from it while some claim it is linked to some sort of illnesses. At some point, people became more cautious about it. But we can never doubt the effective of soy foods and its derivatives in preventing bone loss. This is especially found true among women. In a study, women who consume more soy products lessens their fracture risk than women who don’t,
It even has a great effect to menopausal women, so if you’re a woman without allergies from soy, it might be wise for you to add soy in your diet.
- Try IpriflavoneIsoflavone, A Soy Product
This crystalline compound synthesized from soy called ipriflavone isoflavone has been touted to work wonders in preventing bone loss. This is due to its promising ability to prevent osteoporosis due to numerous contributors such as chronic steroid usually applied when a person undergoes immobility and removal of ovary or ovaries. Another thing about it worth mentioning is that it is also powerful against other bone conditions such as Paget’s disease of the bone, tinnitus due to the irregular bone growth around the middle ear also called otosclerosis. Numerous studies reveal that consuming 600 mg of ipriflavone on the daily is found to be effective.
- Do Weight-Bearing Exercise
So even if you are getting enough minerals and vitamins that boost your bones strength, exercise should still not be scratched out of the equation. Working on your bones require you to focus more on weight-bearing exercises. In building bone health and bone mineral density dancing, jogging, running, tennis, aerobics, and climbing all have high impact. However if you are already suffering from osteoporosis or have a fracture injury you can opt for low impact weight-bearing activities. You may try exercises like walking on a treadmill, using elliptical training machines, and low-impact aerobics.Using elastic exercise bands and muscle-building exercises like lifting weights should also be included in your routine.
- Stop Drinking Cola And Coffee
It’s actually great that as we age most of us stray away from sodas easily, but coffee? Some can’t even imagine functioning properly even on a single day without coffee. However, caffeine is a culprit in reducing bone density. There’s no clear evidence of this yet although it has been debated that cola itself posses phosphoric acid which leaches calcium out of bones.
Battling osteoporosis is as important as aiming to have a fulfilling life. With better bone health you are able to enjoy a good quality of life without the worries of easily getting fractured. As much as possible try to work on your bones and holistic health every day.