Osteoporosis, a disease which is characterized by reduced bone mass and structural changes of bones mostly happen when your are around 50 to 65 years old. How old are you? Are you still young and thinking that osteoporosis is not your business? Watch your thought! Why don’t you start to think about some ways to prevent osteoporosis? For someday you will become old, preventing osteoporosis from younger ages is necessary. That might be work to make you away from osteoporosis at your old ages. Here are some tips to prevent osteoporosis:
-Consume some nutrients which are good for your bones formation. Calcium is the most important nutrient to take in order to prevent osteoporosis. Make sure that you get 1000 miligram calcium per day from your daily menu or from calcium supplement. Here are some foods contain high-calcium: milks and its processed products (like yoghurt and cheese), sardines and canned mackerels, salmon, beans, vegetables (especially pepaya leaves, mustard greens, and broccoli), fruits (especially orange and lemon).
-Get some nutrients that can help your calcium formation process such as vitamin D, vitamin K, vitamin c, magnesium, calcium, and other minerals.
-Do regular exercises! Exercises are really important for your bones formation process. It is also good to train your bones so you will get them stronger. You can start a regular exercise program to maintain your bones’ health. You can do jogging, cycling, or aerobics.
-Reduce your consumption of some foods, especially ones meat and salty foods! They are not good enough as your preventing-osteoporosis menu.
-Are you a coffee addict or too much in love in cola (and other soft drinks? If yes, then you should start to think twice before consuming them unless you want to suffer from osteoporosis. A study found that coffee (especially when you drink it too much) is able in eliminating calcium in your body. It is also stated that soft drinks can inhibit calcium absorption process.
-Avoid alcohols and cigarettes. To stay away from osteoporosis means to stay away from alcohols and cigarettes. The reason of why you should start to stay away from them is because both alcohols and cigarettes are able in absorb your supernumerary calcium.
-Bath your body with the sunlight. Sunlight is important in the formation process of vitamin D and vitamin K. It is good for you to bath your body with the sunlight (especially in the morning) to prevent osteoporosis.
-Scheduling medical check-up. Conduct regular medical check-up is necessary. You can get early detection of some diseases by consulting to the doctor in a scheduled period of time. It is recommended to have medical check-up, at least, one in 6 months. Regular medical check-up might help you to know whether you have risk of suffered from osteoporosis or not. Knowing the risk might make you make some efforts to prevent the disease.
Dealing With osteoporosis
Therapy and treatment to cure osteoporosis aims to increase bone density to reduce additional cracking and to control pain. To maintain bone density, your body needs calcium and others adequate mineral supplies. Your body also needs to produce sufficient amounts of some hormones, such as parathyroid, calcitonin, estrogen (for woman), and testoterone (for man).
In dealing with osteoporosis, you need some things to do. Taking calcium is one of them. Calcium is important to treat osteoporosis. You can get it from your daily diet. You also can get it from some calcium supplements which are easily to be found in drug stores. In fact, people need calcium in such amounts for their daily consumption. As listed in the table below:
Needed amounts of Calcium per day (in miligrams)
|51 and older||1200|
Besides calcium, taking vitamin D is also a must in osteoporosis treatment. Vitamin D is significant to make the absorption of calcium from foods to bones works faster. Sunlight and foods are the sources of vitamin D. To get vitamin D from sunlight, you can go under the sunlight for 10 until 15 minutes, at least twice a week. However, you should underline that the best time to get vitamin D from sunlight is in the morning. To gather vitamin D from foods, you only need to eat fruits and vegetables. The vitamin is hiding somewhere in them! It is also believe that vitamin K is another good vitamin that can cure osteoporosis. Vitamin K is able in strengthen your bones. This vitamin is natur ally produced by your body. However, sometimes you need it in more amounts. So, you can add vitamin K to your body by consuming leafly vegetables, soy beans, and some other foods that contain this vitamin.
Magnesium is another nutrient that you need in your osteoporosis treatment. It can work together with calcium for the mission of keeping calcium in your bones in order to get a strong bones. You can gather magnesium from fruits and vegetables (especially the green leafs vegetables that rich of chloropyl).
If your osteoporosis comes because of your lack of some hormones, go to the doctor and let the doctor cure you by giving some drugs to activate your hormones. The doctor also can give you some dynamic, rhythimic movements, and resistance training in form of aerobics. Sometimes the exercises are in form of osteoporosis gymnastic therapy. Since joining osteoporosis gymnastic therapy means that you have osteoporosis, all the exercises are formed to be done safely. No need to afraid of getting your osteoporosis worse by taking those exercises.
Remember that it is never too late to treat your osteoporosis. Just keep your spirit to do some or even all of the above suggestions. Goodluck!