Osteoporosis is a serious disease that causes bones to become brittle and weak, making people vulnerable to serious bone breaks and damage from minor falls, bumps and everyday impact that do not affect healthy skeletons. Unfortunately, no cure exists for this condition, which affects around 54 million Americans and up to one in every two women. However, we can adapt behaviors to help prevent this condition in ourselves and our loved ones:
- Diet. Having a healthy, nutritionally-balanced diet is one of the main ways to fight osteoporosis. Calcium and Vitamin D are the main nutrients that help build and preserve bone mass, so include foods like milk, yogurt, cheese, oily fish, collard greens, broccoli, spinach, bananas, kale, tomatoes, peppers, oranges, papaya, and fortified whole grain cereals in your meals.
- Limit certain foods. Too much red meat, caffeine, salty foods and beans can create a diet that limits your body’s absorption of calcium, so speak to a nutrition professional about ensuring that your portion sizes and frequency of certain foods is healthy.
- Smoking and alcohol. Smoking and alcohol increase the risks of developing osteoporosis, so kicking the habit and decreasing your alcohol intake to a minimum will go a long way toward protecting your bones.
- Exercise. Bone health responds to weight-baring and muscle-strengthening exercises, so incorporating these into your lifestyle helps keep bones healthy and strong. Dancing, hiking, climbing stairs, aerobics, lifting weights, yoga, and Pilates are all great examples. If you are a senior or unsure of how to safely perform these exercises, it’s best to speak to your doctor or a trained professional to ensure you exercise safely.
- Know the warning signs. Being alert to the early signs of osteoporosis helps ensure that you will get the best possible treatment to slow progression. These symptoms include a bone break that occurred more easily than it should have, back pain due to collapsed or damaged vertebra, loss of height over time and stooped posture. Talk to your doctor about other risk factors including a generic history of osteoporosis, early menopause, thyroid problems, gastrointestinal surgery, and a history of eating disorders.
Live a full and healthy life at our CCRC in Sussex County, NJ
Bristol Glen is an independent senior living community based in Sussex County that aims to provide seniors with comfortable, serviced living arrangements that free up your time to enjoy life.
Original content posted on https://umcommunities.org/blog/join-fight-osteoporosis/