What to do to prevent osteoporosis
What to do to prevent osteoporosis
Osteoporosis means loss of bone density. In this disease, the bone becomes porous like a honeycomb. It can break a bone with little or no trauma at all. Osteoporosis-related bone fractures are a major cause of death and hospitalization in older adults. Osteoporosis Day is celebrated on October 20 every year to raise awareness about this.
After 50 years, bone loss or its symptoms start to appear. But in reality this process started much earlier. A woman’s or man’s bones normally increase in density until age 28; It remains intact for 34 years. Since then, bone loss begins. As you age, the risk of osteoporosis increases. There may be some additional risks associated with it.
Bone density declines faster when other risks are greater than age. After menopause in women, the rate of bone loss increases. Apart from this there are several factors or risks. Such as smoking, heredity, use of steroid hormones, thyroid disease, early menopause, vitamin D or calcium deficiency, certain rheumatic diseases, sedentary lifestyle, etc.
How to prevent
Regular proper exercise can help prevent osteoporosis. Apart from this, eating certain foods reduces its risk. For example –
Green vegetables: Dark green vegetables like cabbage, cauliflower, turnip etc. are rich in calcium, which helps in preventing osteoporosis. Apart from this, vitamin K in these vegetables can reduce the risk of osteoporosis.
Yogurt: It contains enough calcium and some vitamin D, which plays a special role in preventing bone loss.
Lemons: Rich in vitamin C in lemons, it plays a role in building collagen and fibrous parts of bones and prevents osteoporosis.
Seafood: Seafood contains vitamin D, which is very important for bone formation. Vitamin D is found very little in freshwater fish.
Nuts: These contain vitamin D and calcium, which help prevent osteoporosis.
Milk: Milk is a readily available source of calcium and vitamin D. Consuming milk regularly can prevent bone loss.
exercise
People of all ages need regular physical activity.
As you get older, you need to do some exercise that can prevent bone loss, help increase bone density. Resistance exercise is most useful in this case. This type of exercise can be done by anyone and anywhere.
Smoking must be avoided.
