Osteoporosis is a bone disease that occurs when the body loses too much bone or makes too little bone. Healthy bone, when viewed under a microscope, looks like a honeycomb. But in Osteoporosis the holes and spaces in the honeycomb are much larger than in healthy bone. In this condition, bones become less dense and are more likely to break.
Follow these 8 Tips To Take Care Of Your Bones
Consider Your Family Genes
A family history of Osteoporosis on the maternal side can be early warning signs for some patients to be more proactive in how they exercise and eat.
Bone Up With Calcium
Your bones store up to 99% of the calcium your body needs for nearly every function including nerve function, blood clotting and muscle function. A diet that focuses on more calcium intake can ensure bone strength and minimise Osteoporosis.
Best sources of calcium are fat-free dairy products like milk, cheese, yoghurt and leafy vegetables.
Get More Vitamin D
Like calcium Vitamin D plays a vital role in preventing bone issues. It helps in the absorption of calcium in the gastrointestinal tract and transfers it to the bone for reabsorption.
The major source of Vitamin D is sunlight which triggers production of the vitamin in your skin. Women older than 50 need 2,000-3,000 IU Vitamin D a day.
Do not Smoke
Smoking increases the risk of Osteoporosis. It reduces blood flow to the bones slowing the bone formation process and impairing calcium absorption.
Avoid Excessive Alcohol
Drinking heavily may cause irreversible skeletal damage and a greater risk of future fractures and osteoporosis. But moderate drinking about 1-2 glasses of wine a day protects bones.
Start Weight Bearing Exercises
To boost your bone health try exercises like running, jogging, dancing, tennis, stair climbing. If you already have arthritis or osteoporosis try walking instead.
Get Mineral Density Tested
A quick painless test called DEXA scan measures bone strength. This test determines risks of osteoporosis and fractures.
Consume Less Caffeine
Too much of caffeine consumption can interfere with the body’s ability to absorb calcium. The research study showed that drinking more than 2 cups of coffee per day accelerated bone loss.