untitled

Important Tips for Preventing Osteoporosis

As bones get older, they tend to become less dense, weakening their structure. Due to this weakening, bones begin to get tiny fractures. This means that just one of these fractures isn’t really a problem; however, if your bones are fragile enough for you to have osteoporosis, you will have many of these tiny fractures. In the end, they add up to a big problem.

You shouild appreciate that most osteoporosis cases are preventable. You can keep your bones strong and dense, keeping you healthy for a long time by following a few common sense tips.

* Get plenty of calcium.
Calcium is the building block of bones. Insufficient calcium means we can’t retain the strength and density of our bones. You can obtain calcium from milk and yogurt, but also from green leafy vegetables and various soy products. If need be, you can also take a calcium supplement. However this should be on your health professionals advice as supplements are supplied with different strengths and sometimes, with added supplements.

* Get other essential nutrients.
Calcium also requires the addition of Vitamin D, which allows you to absorb it. During the summer, the best source of Vitamin D is the sun. In winter using fortified products like Vitamin D milk and certain breakfast cereals can help. The simplest solution is to purchase a calcium product already, fortified with Vitamin D. Other nutrients that are essential for maintaining the strength of your bones are: Vitamin K, phosphorous, Vitamin C, magnesium, copper, manganese, zinc, iron, boron, and protein. Following a healthy diet is the ideal but, if you are like the bulk of the population who do not do this regular basis, then taking multivitamins, again on your health professional's recommendation, could be the answer. Apart from the assistance in preventing osteoporosis, your overall health will also be improved.

* Perform weight bearing exercise.
You don’t need to start a weight training regimen at the gym. In fact, most women can get the appropriate amount of exercise simply by walking (you’re "bearing" your body weight). Getting up and moving for a few minutes every day is important for keeping bones strong. If you can exercise more, you should do so. Exercise is important for maintaining a healthy weight, another good way to keep osteoporosis away. It has been proposed that regular exercise is your very best medicine and the ideal way to maintain your overall health.

* Drop bad habits.
While having the occasional drink has actually been shown to improve the condition of your bones, you start to cause damage if you drink alcohol excessively. Smoking can also cause an increased fracture risk. Plus, quitting smoking is a good healthy choice all around.

* Start Early.
Most women wait until the first signs of menopause to start worrying about osteoporosis prevention. While menopause is when bones start to deteriorate faster, if you have weak bones to begin with, adding preventative measure may not do a whole lot of good. You should take the steps above as early as possible, and pass them on to your daughters too.

The wonderful thing about taking these smalls steps is that they’ll also help prevent other problems besides osteoporosis. In no time, you’ll be well on your way to a healthier, happier life.