Ways to fight osteoporosis
Osteoporosis a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes or deficiency of calcium or vitamin D.
With age, everyone starts losing his or her ability to stand or sit straight. Osteoporosis weakens the vertebrae and when it does so, they gradually become wedge-shaped, creating the pronounced curve in the upper back that’s often called a ‘dowager’s hump’. Once that happens, neither starch nor willpower can straighten your spine. Osteoporosis is common in adults over age 50, according to a research.
Men develop osteoporosis later than women, around age 65 or 70. Besides age, risk factors include having a family history of the condition, being small and thin, smoking or drinking too much alcohol, and being physically inactive.
- Calcium for your bones – Calcium is very important for bones. Osteoporosis happens because of not getting enough dietary calcium, the mineral that makes bones strong and also aids myriad bodily functions, such as muscle contractions and nerve signal transmission. When blood levels of calcium fall, bones give up calcium to restore normal levels.
- Muscle strengthening exercises - Muscle-strengthening exercises makes you work against additional weight, such as free weights, weight machines, elastic bands, push-ups and chin-ups. If you’re a yoga enthusiast, you’ll be pleased to know that according to a study 12-minute daily yoga routine increased bone mineral density in the spine, femur (thigh bone), and possibly the hips. If you already have osteoporosis, consult your doctor first. If you have osteoporosis in your spine, avoid heavy lifting, sit-ups, abdominal crunches, and any activities that involve extreme bending or twisting.
- Get proper sleep and a good sleeping posture – Older adults often find it tough to get enough sleep at night. Whereas a study reveals for any adult age 50 and more a quality sleep of seven hours and more is essential to stay refreshed and healthy. Straight sleeping posture is the key to keeping your bones healthy, thus, preventing them from any chronic diseases, including osteoporosis.
- Eating fruits, vegetables and fermented food – Fruits and vegetables contain a number of bone-friendly nutrients, including calcium, magnesium, potassium, vitamin K, vitamin C and protein. Edible plants also provide anti-inflammatory agents and antioxidants, which counter inflammation and oxidative stress. Fermented foods, like, yoghurt positively affect bones. A research revealed that probiotic supplements and fermented milk products increase bone mineral density.