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Six Preventive Measures for Osteoporosis

To combat the rising evil of Osteoporosis, we need to be prepared. One needs to start early and ensure that certain aspects are an everyday routine to ensure that we are – Bone Healthy. The goal of a bone healthy diet and lifestyle changes as per the age. In the children it’s about building maximum peak mass, in the adults it is about maintaining the healthy bones and avoiding premature bone loss. In the old age, it is about sustaining mobility and independence by avoiding fractures.

Six Preventive Measures for Osteoporosis

 To combat the rising evil of Osteoporosis, we need to be prepared. One needs to start early and ensure that certain aspects are an everyday routine to ensure that we are – Bone Healthy. The goal of a bone healthy diet and lifestyle changes as per the age. In the children it’s about building maximum peak mass, in the adults it is about maintaining the healthy bones and avoiding premature bone loss. In the old age, it is about sustaining mobility and independence by avoiding fractures.

The 6 preventive measures for Osteoporosis are:

  • Prevent Vitamin D deficiency: Vitamin D assists calcium absorption from food in the intestine and ensures correct renewal and mineralization of bone. Vitamin D is made in the skin when it is exposed to UV-B rays in sunlight. Due to our increasingly indoor lifestyles, low levels of vitamin D have become a worldwide problem as they can jeopardize bone and muscle health.
  • Refraining from excessive alcohol consumption: Consumption of alcohol appears to be a significant risk factor for osteoporosis and fractures. Intoxication also leads to falls and disability.
  • Regular Exercise: To keep your bones healthy we need to keep moving. Exercise ensures that your muscles and bones remain fit. It also slows the bone loss. Combine strength training exercises with weight-bearing exercises.
  • Cessation of Smoking: The exact role of tobacco in osteoporosis is being researched. However it has been proven that smoking causes thinning of the bones.
  • Adequate amount of Calcium: Men and women aged between 18-50 yrs, need 1000 mgs of Calcium per day. This amount increases to 1200 mgs as the women crosses 50 and men cross 70. Hence one has to include milk, dairy products, soya products and green leafy vegetables in their diet.
  • Avoid excessive weight loss by dieting: Men and women who have small body frames tend to have a higher risk because they may have less bone mass to draw from as they age. Hence avoid having a low Body Mass Index (BMI).

Consult your doctor and opt for tests:

It is recommended that you consult a doctor on regular intervals if you feel any discomfort in the wrists, knees, legs and ankles.

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