Osteoporosis is a severe condition that results in bone loss, both due to genetic and environmental factors. It is a condition that leads to fragile bones, increasing the risk of a wrist, spine or hip fracture. First, you must understand your personal risk of getting osteoporosis in order to prevent or stop bone loss.
There are three significant factors to keep your bones healthy and strong throughout your life:
Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. Total daily calcium intake should add up to 1,300mg for teenagers. Daily amount of calcium increases to 1,200mg when women turn 50 and men turn 70 years old.
You can take in good sources of calcium by including low-fat dairy products, dark green leafy vegetables, canned salmon or sardines with bones, soy products such as tofu, calcium-fortified cereals and orange juice in your diet. However, too much of calcium intake can link to heart problems and kidney stones.
To achieve strong bones, combine strength training exercises with weight-bearing exercises. You can strengthen your muscles and bones in your arms, and upper spine by undertaking strength training exercises. Weight-bearing exercises, such as walking, running, jogging, climbing, skipping rope, etc. mainly affect the bones in your legs, lower spine and hips.
A healthy diet that includes fruits and vegetables are rich in several nutrients that play a significant role in bone health. A professional physiotherapist can help you regulate your lifestyle by suggesting various physical exercises and advising you with an appropriate diet.