How much bone did you create today? Don’t let osteoporosis slow down bone production in your body. Guard against early onset with leafy veggies and certain exercises.
Osteoporosis, as the name suggests, is a medical condition in which the bones get porous and fragile. As a result, you become more prone to fractures, which are hard to repair. The worse part of the story is that there are no visible symptoms of osteoporosis and you are most likely to discover that you have developed this disease only after you have had a bone fracture.
Fortunately, there are quite many ways by which you can drive away the risk factors and stay safe. Some of them include
- Exercise, exercise and exercise!
When you workout or simply walk, jog, run and climb up stairs, your muscles stretch against the bones and in the process, your bones get stimulated. It’s best if you add weight lifting exercises to your schedule. They are known to increase the bone density. But don’t overdo it.
- Add vitamin D and Calcium to your plate
Calcium is essential for bones and vitamin D helps you extract calcium from the diet you take. So, adding calcium and vitamin rich foods to your diet can help you keep your bones strong and reduce the risk of osteoporosis.
- Say ‘NO’ to smoking and alcohol intake
Smoking accelerates the rate of bone loss while excessive alcohol intake slows down the rate of formation of bones. So eliminate these two risk factors from your lifestyle.
- Take proteins
Proteins also contribute in building up the bones. So try adding soy, dairy products, and legumes to your diet plan. You may also go with protein supplements, if required.
- Sleep well
On an average, you should sleep for at least 7-8 hours/day. Studies have shown that individuals who sleep less than six hours a day are at higher risk of osteoporosis and other diseases than those who take good sleep.
- Manage stress
Excess stress results in the release of hormones such as cortisol and elevated levels of this chemical messenger have been known to cause bone loss. So stay calm and relaxed to not be a patient of osteoporosis.
- Avoid carbonated and caffeinated drinks
Soft drinks have excess phosphates and are carbonated much to cause bone loss to your body. On the other hand, it has been studied that “a cup of coffee makes you lose about 150mg of calcium”. This amount is quite high. So it is always advised to cut down, both carbonated as well as caffeinated drinks. If you cannot, take extra calcium to compensate the loss.
Can osteoporosis be completely prevented?
The answer to this question is NO. You can only reduce the risk by controlling the lifestyle related risk factors. But that’s not all. There are many more unavoidable risk factors such as age, gender and genetic factors that may push you at a high risk of osteoporosis.
So, all that’s in your hand is to make changes to your lifestyle and go for routine check-ups if you have a family history of osteoporosis.
There is a specialized team of Orthopaedicians at