It’s a reality of life: As you age, your bone fragments become slimmer and reduce their density. Eventually, you become more vulnerable to injury and facture.
Luckily, you can take actions to stop the “thinning of bone” which is known as osteopenia, and avoid the disorder name as osteoporosis. And for that you should follow the following guidelines.
1. Eat calcium-rich foods
Beside dairy products you must select fish who have bones like salmon, Sardines, whitebait etc. The dark green vegetable like kale, spring greens, turnip green, red pepper, spinach or vegetable like cabbage , carrots, pumpkin, broccoli etc. Dried fruits like dried figs, almond, walnuts, peanuts etc, fortified tofu and soy milk is also loaded with calcium and potassium which is essential for health. Try to include this calcium rich food in your diet.
2. Take calcium supplements
The U.S. suggested everyday allocation for calcium mineral is 1,000 mg a day during your 20s, 30s and 40s. But your need increases as you age. Examine with your physician before beginning products to find out what amount is right for you. For example, after menopause, most females need 1000 to 1,500 mg a day unless they take hormonal treatment. Your whole body only takes up 500 mg of calcium mineral at one time.
3. Add D to your day
To help process of absorb calcium, most grownups need 1,000 to 2,000 IU of vitamin D daily, says Andrea Sikon, MD, Seat of Inner Medication and employee in the Middle for Specific Female's Health. Mixed calcium-vitamin D tablets usually do not fulfill this need. And most of us who stay north of Atlanta area do not get enough vitamin D the old-fashioned way — from the sun. Getting a vitamin D supplement will make sure you fulfill your everyday needs.
4. Start weight-bearing exercises
To increase your navicular bone strength, try work out that “loads” or compress your bone fragments, says work out physiologist Linda Nettle, MA. “Running, jogging, high-impact aerobic exercise, recurring stairway going up the, dance, tennis and basketball are best for building bones fragments. But if you have osteopenia, osteoporosis or arthritis, try walking or using an elliptical exerciser or other machine,” she says. Be sure to clear any work out plans with your doctor first.
5. Don’t smoke, and don’t drink excessively
Loss of bone mineral is density is linked with intake of tobacco use and excessive alcohol consumption. If you smoke, look into a program to help you quit. If you quit smoking them you can avoid the chances of getting osteoporosis.
6. Get your bone mineral density tested
Doctors easily get quick and painless snapshot of bone health with the help of x-ray testing which is called as DXA. Thus this test measuring bone mineral density helps to identify the risk of bone osteoporosis and fracture. It is suggested that early testing for men and women with certain diseases increase the chances long term steroid therapy.
7. Consider medication
Perimenopausal females may consider hormonal therapy to increase declining levels of oestrogen, which are connected to bone loss. And women and men clinically identified as having osteopenia or weak bones can take various medicines to prevent dangerous hip and backbone osteoporosis. Talk to your doctor about options such as bisphosphonates, teriparatide or denosumab. And remember, “None of these medicines works without intake of calcium and vitamin D.
