There are various elements that raise your odds for osteoporosis and which are unchangeable in nature, similar to your genetic structure, your age, and your gender. Be that as it may, doesn’t mean you cannot prevent yourself from this bone disease. The things you do each day can be a piece of your arrangement to build strong bones.
Proper Exercise helps in strengthening the bones
Just like the muscles, bones too get stronger if you give them a proper workout. Weight-bearing exercises are best for the bones. They are the ones that constrain your body to neutralize gravity as you move which helps in prompting the body to make new bone.
Weight-bearing exercises include:
- Climbing stairs
- Tennis & other racket sports
- Tai chi
- Water aerobics
Training which involves strength building also caters to osteoporosis prevention. The muscles pull on the bones while working out which improves the bone quality. These exercises additionally increase flexibility and bring down the odds of you falling.
Mentioned below are some workouts that can help you build muscle and bone:
- Lifting free weights
- Using weight machines or free weights
- Doing pushups, squats, or other moves that use your own body weight
- Using ankle and wrist weights
- Using elastic resistance bands
- Lifting young children
Calcium and Vitamin D build stronger bones
At the point when your body doesn’t have enough calcium, it will begin to break down your bones to suffice the needs, which results in the reduction of bone mass. So it’s essential to ensure you have this supplement each day in your eating regimen or from supplements. Get it from:
- Low-fat or fat-free dairy products
- Calcium-rich juices and foods, like cereal, soy milk, and tofu
- Sardines and salmon with bones
- Dark green vegetables, like kale and broccoli
Vitamin D makes the body capable in absorbing the calcium you eat. This nutrient is not present naturally in many items, but you can get it from:
- Fatty fish, like salmon, mackerel, and tuna
- Beef liver, cheese, and egg yolks
- Fortified foods like milk, cereal, and orange juice
Besides that, your skin also naturally makes vitamin D when it is exposed to sunlight. As a reason of which, spending a little time outdoors every day is beneficial.
What Else Prevents Osteoporosis?
- Less or no consumption of alcohol
- Quitting smoking
- Avoiding intense exercise/physical training
- Drinking less soda
Apart from all these, regular health check ups including the Bone Mineral Density test can also be considered for women specially aged over 40 years. However, you should always consult a doctor about whether the test is a good idea for you or not. To know your likelihood of developing osteoporosis, you can opt for a personal genetic test, basis which you can make lifestyle changes at an early stage to prevent it.”
(The views expressed in this article are by Ms Kanchan Naikawadi,Managing Director & Preventive Healthcare Specialist, Indus Health Plus. Onlineandyou.com doesn’t own any responsibility for it.)