Naturally decrease your risk of this harmful disease by making a few simple diet and lifestyle changes.
Osteoporosis is a common disorder in which progressive bone mass loss increases the risk of fracture. In the United States, it is responsible for over 1.5 million fractures each year. For the elderly especially, these bone fractures can be life threatening. Women are affected much more than men, but there are several diet and lifestyle changes that everyone can make to help decrease their risk of suffering from this painful disease.
Get Adequate Calcium and Magnesium
Calcium intake is essential, especially early in development while bone density is still increasing. It is though that maximum bone density is reached before the age of 35 so it is especially important for teenagers and those in their 20's. Good sources are leafy green vegetables, cruciferous veggies, and dairy. Keep in mind that excess calcium can block magnesium absorption. The optimal ratio is 1:1. Always boost magnesium intake with calcium. Magnesium is also found in leafy greens, as well as nuts, seeds and whole grains.
Get Adequate Vitamin D
Vitamin D helps regulate calcium absorption in the intestines. Our bodies can synthesize it naturally by absorbing the suns rays. Just 20 to 30 minutes a day in the sun can help you produce adequate amounts. It is also found in cod liver oil, cold water fish, butter and egg yolks.
Keep Active
Muscles are attached to bones so as they contract they tug at bones, helping to stimulate growth. To help counteract bone mass loss, do a little strength training or light weight lifting. Also, weight bearing activity (such as running, walking or hiking) is helpful.
Quit Smoking
Nicotine not only affects the body's ability to absorb calcium, it also increases the activity of things called "osteoclasts". These are actually responsible for breaking down bone. Obviously, giving up the habit with have an amazing number of health benefits including decreasing risk of Osteoporosis.
Decrease Soda Intake
Sodas are high in phosphoric acid, an excess of which leeches calcium from the system. If you need a visual aid, put a chicken bone in a cup of soda overnight. By morning, it will be like rubber. The incredibly high intake of sodas in our society is a huge cause for concern of our future bone health.
Stress Less
Chronic stress produces a hormone called cortisol, which lowers calcium stores in the bones. Practice some stress reduction techniques such as mediation or tai chi.
Follow these simple techniques to decrease your risk of osteoporosis and boost your overall health in the process.
For more articles like this, check out Omega 3 Fatty Acids, Are Supplements Really Necessary? and Boost Your Immunity!
