Seven Helpful ways to guard against bone loss (osteoporosis):
- Engage in moderate physical activity 30 minutes a day, done 10 minutes at a time, because exercise strengthens bones.
- Eat the right foods. A varied diet gives you the right mix of nutrients.
- Stop smoking, smoking decreases absorption of calcium and lower estrogen levels, promoting bone menopausal symptoms.
- Ensure enough calcium intake. Those who are lactose intolerant or are unaccustomed to milk products can get calcium from deep dark leafy vegetables and small fish (even canned varieties).
- Avoid alcohol, it has adverse effects on bone forming cells.
- Control your sodium (salt) and protein intake because they decrease calcium retention. A 10 to 12 ounce steak or any meat will interfere with your calcium absorption.
- Get enough Vitamin D to enhance calcium absorption and bone maintenance. Get out in the morning sun for at least 15 minutes daily.
Prevention is the key to Osteoporosis and there are two basic steps to achieve this, know your risk factors then find out what you can do about them. To help you out I have listed the major risk factors for Osteoporosis and some tips on how to counter them.
Insufficient Calcium intake - Have you been getting enough calcium? Insufficient intake of calcium, particularly during childhood and early adulthood, leads to Osteoporosis in your latter years.
Prevention - It is crucial for you to take sufficient amounts of calcium from your childhood through early adulthood in order to attain greater bone mass level. It is equally important for you to take adequate amounts of calcium by the time you reach your latter years in order to ensure you compensate the calcium you lose. Vitamin C rich foods are fruits and vegetables.
Caffeine - Excessive intake of caffeine-containing beverages, like coffee, tea and cola are known to increase both urinary and fecal calcium loss and also lead to Osteoporosis.
Prevention - Make a conscious effort to substantially reduce your caffeine intake Now. Try to drink Beverages without caffeine like fruit juices.
Hormonal Change - Hormonal change like menopause can significantly reduce the body's ability to absorb calcium. When estrogen level decreases during and after menopause, women absorb calcium less efficiency.
Prevention - If you going through menopause, make sure you get your required daily calcium intake as well your required vitamin D intake. You must also exercise regularly and eat a healthy and balanced diet.
Inadequate Intake of Vitamin D - Vitamin D is essential in the absorption of calcium into your bones. Lack of Vitamin D can lead to poor calcium absorption and to Osteoporosis.
Prevention - Take sufficient amounts of Vitamin D to increase calcium absorption. you cab get your free Vitamin D from 30 minutes of sunlight exposure and food rich in Vitamin D such as fortified milk, oily fish, liver and eggs.
