Osteoporosis is a condition that affects a large number of people worldwide. Unfortunately, the majority of individuals fail understanding that simple lifestyle changes can diminish the risk of osteoporosis. Currently, one in three women over the age of 50 will be affected by the condition. While it is considered a predominantly female problem, osteoporosis affects one in five men in the same age group.
The impact of osteoporosis is underestimated, which is another troubling factor. In women over the age of 45, the condition accounts for more days spent in hospital than several other common diseases combined, the International Osteoporosis Foundation reports.
Osteoporosis prevention is heavily dependent on awareness of the risk factors and the lifestyle choices that can deliver good results. Studies, however, suggest that even women undergoing the diagnostic process lack sufficient awareness about effective osteoporosis prevention.
Osteoporosis prevention is possible but you will have to adopt a proactive approach towards its management. Understanding the causes of osteoporosis and the common risk factors will make it easier for you to determine the changes bound to deliver the best results.
Main Osteoporosis Causes
About eight million women and two million men in the US suffer from osteoporosis. Research shows that only 49 percent of the women having this condition undergo proper screening and treatment.
Osteoporosis leads to a decrease in bone density and increases the chance of fractures. Very often, it can result from the insufficient intake of calcium and because of poor habits.
One of two women experiences a fracture that is related to some form of osteoporosis.
Some factors increase the risk of osteoporosis. Women are more susceptible. The same applies to thin people and to those having family history of osteoporosis. Smoking, excessive alcohol intake, low levels of estrogen and improper absorption of calcium can all contribute to the development of the condition.
Osteoporosis Prevention: Getting the Best Results
Food and proper diet play essential role in the prevention of osteoporosis. Your diet has to be rich in calcium and vitamin D.
Sufficient calcium intake is needed throughout a person’s life. It will be too late to start consuming calcium-rich foods, once the condition sets in.
Increase the intake of vegetable foods rich in calcium. Calcium is found in green, leafy vegetables, almonds, wholegrain foods and fresh nuts. Large amounts of calcium are also found in milk and dairy products.
Vitamin D is also important for bone health, since it aids the absorption of calcium. The body is able to receive vitamin D through direct exposure to sunlight. Oily fish like salmon contains large amounts of vitamin D, as well.
Women, who have experienced menopause should get calcium supplements, since the amount of calcium in food will be insufficient.
Be active and start exercising. Fitness, hiking, walking and biking are all suitable forms of exercise. Climbing the stairs instead of using the elevator will also do the trick. Moderate amounts of exercise will help your body stay fit, thus minimizing the chance of osteoporosis-related fractures from occurring.
Exercise cannot increase bone density. It is useful in terms of better balance and lower chance of incidents and bone fractures. People aged over 40 or those suffering from some medical condition should be careful when selecting exercise routines.
If you are a smoker, you should try to quit. The higher chance of osteoporosis development among smokers is yet another reason for you to abandon cigarettes.
Limit the intake of alcoholic beverages, if you want your balanced diet and exercise routine to work.
Osteoporosis prevention is far from seriously challenging, especially if you begin adopting lifestyle changes early enough. A bit of exercise and improving your diet could do wonders for your bone health. If you are not certain about how to get started, talk to an experienced physician. Their recommendations are going to be invaluable.