10 Simple Measures To Keep Osteoporosis At Bay

Osteoporosis At Bay

The word Osteoporosis, meaning porous bones in Greek, is self suggestive of the nature of the disease. It is a progressive bone disease which is characterised by decrease in bone mass and density, weakening of the bones and increased risk of fractures. It is painful disease that affects the general health of the musculoskeletal system on the whole. Millions of people across the equator, especially women and elderly people, are troubled by this ailment. The symptoms of osteoporosis are seldom visible during the initial stages but progress and start appearing evidently in the later stages in the form of easily broken bones and fractures. Apart from medical treatment and therapeutic alternatives, this disease can be easily treated and prevented by altering the lifestyle and daily habits.

Here Are 10 Simple Measures To Keep Osteoporosis At Bay Are:

No Smoking

Tobacco has been proven unhealthy for the bones. It reduces the density of the bones, decreases their strength and weakens them in general thereby increasing one’s susceptibility of contracting fractures easily. Smoking diminishes the healing power of the body, thus leading to slower and improper healing and recovery of fractures. It also decreases the blood flow to the bones thereby making it difficult for them to absorb the essential calcium and vitamins.


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No Smoking

Eat Healthy

Consumption of certain foods helps to strengthen and fortify the bones, boosts immunity and promotes the musculoskeletal health. Foods rich in vitamin D and calcium like milk, green leafy vegetables etc are an indispensible part of an anti osteoporosis diet. Eating onions help limits bone breakage while soy helps to maintain the optimum bone mineral density in the body. Hence more of these foods should be included in the regular diet to prevent osteoporosis effectively. Over intake of proteins and caffeine on the other hand trigger a rise in calcium excretion from the body. This negatively impacts the health of the bones and hence consumption of such foods should be avoided.

Eat Healthy

Calcium And Vitamin D

Vitamin D and calcium are the most essential nutrients for keeping the bones healthy and strong. However, these are also two of those nutrients which deplete from the body most easily. Potassium and vitamin K help to locks calcium in the bones and thus are also vital for skeletal health. Hence, it is important to ensure a steady and sufficient intake of these nutrients regularly to ward off osteoporosis effectively. Consuming a generous amount of low fat dairy products like cheese, milk, yogurt; fishes like mackerel, salmon; green leafy vegetables like spinach, kale, broccoli; fruits like banana; and soy products like soybeans, soy cheese and soy cereals is advised to keep osteoporosis away. Sunlight is a vital source of vitamin D as it helps the body to produce this nutrient naturally. One should thus get adequate sun exposure every day to keep the bones healthy. The elemental calcium requirement for both men and women during mid life is 1,000 mg per day. This requirement increases to 1500 mg to 2000 mg per day after menopause in women and after age 65 in men.

Calcium And Vitamin D

Say Yes To Exercise

A healthy and strong musculoskeletal system is the key measure for keeping osteoporosis at bay. Body weight bearing exercise like jogging, running, walking etc coupled with right amount to strength training helps to keep the muscles, spine, joints and bones strong and in proper shape. It enhances the overall health of the body and increases stamina and endurance. Yoga and meditation have also proven beneficial for the purpose. A half an session of exercising each day, three times a week, can have wonderful effects for the body and against osteoporosis at the same time.

Say Yes To Exercise

Limit Alcohol

Like smoking, consumption of alcohol has multiple ill effects on the body, osteoporosis being one of them. Alcohol reduces the bone’s capacity of absorbing calcium thereby leading to fall in bone density. It weakens the bones, increases the risk of bone breakage and also decreases the rate of recovery for such skeletal issues. Thus restricting the intake of alcohol is a crucial measure for preventing osteoporosis.

Limit Alcohol

Understand Osteoporosis

Treating and preventing a disease becomes easier once an individual understands the causes, symptoms and affects of the disease properly. Apart from genetic and hereditary reasons, Osteoporosis can also be caused by Lifestyle, eating habits, body type, race, environment factors. Compared to others, women and aged people are most likely to contract this disease. Scanning the reason behind the occurrence of osteoporosis in an individual, better equips them to determine the right course of treatment and prevention measure to counter this ailment and relieve it effectively.

Understand Osteoporosis

Keep Depression At Bay

The hormone in the body called cortisol depletes the mineral content of the bones and reduces bone density thus making the skeletal system weak and fragile. Depression stimulates the production of this cortisol in the body which increases the risk of osteoporosis. This has been known to affect the hip and spine most often. Thus if an individual feels depressed, he or she should immediately talk to their dear ones or even a therapist to help them resolve the underlining issue and eliminate the stress. Practising yoga and meditation regularly can also calm the mind and help to battle depression and consequently prevent osteoporosis effectively.

Keep Depression At Bay

Right Medication

Most people do not get enough of calcium in their diet. Hence one should resort to calcium and vitamin D supplements to fill in the gap. Since the depletes calcium most easily but absorbs it in limited amounts at a time, taking these supplements in 2 to 3 doses through the day, preferably with meals, is advisable. There are other medical alternative like injections and pills available that help to keep bone fractures in the hip and spine away. These should however be taken under proper guidance of a medical practitioner.

Right Medication

Create A Fall Proof Home

Falling, slipping and skidding are known to be one of most common reasons for fractures. Altering the home and surrounding environment in simple ways can considerably reduce the chances of bone breakage and injury. While climbing the up and down the stairs or coming out of the shower, holding the railing or bars while walking slowing, and not running hastily, reduces the chances of falling. Using rubber bath mats in the tub and similar foot mats outside the tub is also advised to eliminate the risk of skidding on wet surfaces in the bathroom. Removing clutter, rugs and unwanted objects from the floor, which can lead to tripping, is also important to avoid such hazards.

Create A Fall Proof Home

Bone Density Test

Bone density test uses x-rays to measure the amount of calcium and other minerals found it the bone. If these nutrients are under the optimum levels, then it is indicative of osteoporosis. People with a family history of the disease or ones suffering from the symptoms of the ailment should undergo the test as soon as possible to help prevent the disease, determine the course of treatment and restrict its progression. Women aged 30 and above and elderly people who are most likely to contract this painful disease are advised to surely take this test.

Bone Density Test

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    • Combines vitamins, minerals, antioxidants and other nutrients along with healthy hair, skin and nails support
    • This comprehensive and complete formula delivers a total of 36 nutrients comprising vitamins, minerals, antioxidants, health blends, amino acids in one convenient daily dose.
    • Contains Biotin for Healthy Hair Care.
    • Providing 100% RDA limits for maximum Vitamins & Mineral. Contains 13 Amino Acids. Helps support strong nails. Helps support lustrous hair.
    • Manufactured in World Class Manufacturing Standards.
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    4.92 out of 5
    • Fast-acting Whey Protein Isolate & Whey Protein Concentrate is the leading Protein source. Setting New Gold Standards 116.85 kcal Energy, 25g Protein, 0.85g Fat, 0g Sugar, 0023g Trans Fat Per 33g Serving. ZERO SUGAR!
    • Higher protein percentage (25g of protein, 88.45% Whey protein by weight). Enriched with Calcium, Sodium, Potassium and Amino Acids.
    • Includes Ultra-Filtered Whey for less cholesterol, fat & sodium. 5.84G BCAA's and 4.13g L-Glutamic Acid. Rich Double Chocolate Flavor. Instantized to Mix Easily Using a Glass and Spoon.
    • MuscleXP Ingredients Whey Protein Concentrate 80% and Whey Isolate 90% are sourced from USA. The products are manufactured in a facility with World Class International Manufacturing Standards (WHO GMP, ISO 22000 : 2005 from TUV-SUD, Germany, ISO 14001 : 2004 from TUV-SUD, Germany, National Sanitation Foundation (NSF International USA)
    • PLEASE NOTE: MuscleXP Brand is owned by Emmbros Overseas. Across all Online Platforms, the orders are supplied directly by the company and therefore 100% original and does not require any authenticity check. None of the MuscleXP products come with any Printed Foil inside the Box. However, All Jars come with MuscleXP Printed Seal outside the Jar.
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    • This natural vegan formula will effectively support both male and female weight management. Finally you can start and finish a DIET that will work.
    • Rapid dissolving vegetarian capsule helps the active ingredients metabolize in the body so very little product “is wasted” and passed through your system.
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