6 Ways to Prevent Osteoporosis
Osteoporosis is a bone disease that develops slowly. Osteoporosis causes your bones
to become fragile and more likely to break. Here is a summary of 6 preventive measures
you can take to prevent osteoporosis.
1. Do regular weight-bearing exercise
Muscle pulling on bone builds bone, so weight-bearing exercise builds denser, stronger
bones. The exercises also improve your posture. Exercising the back muscles helps
the whole body become more upright.
The best exercises for building bone include weight-lifting, jogging, hiking, stair-climbing,
step aerobics, dancing, racquet sports, and other activities that require your muscles
to work against gravity. Swimming and walking, although good for cardiovascular
fitness, are not the best exercises for building bone.
2. Go for a bone mineral density test
A Bone Mineral Density test (BMD) is the only way to diagnose osteoporosis and determine
your risk for future fracture. Since osteoporosis can remain undetected for decades
until a fracture occurs, early diagnosis is important.
A BMD measures the density of your bones or your bone mass. The test determines
whether you need medication to help maintain your bone mass, prevent further bone
loss and reduce fracture risk.
3. Take enough calcium in your diet
Inadequate calcium intake is known to contribute to the development of osteoporosis.
Taking calcium from diary products is over-rated though as our bodies were never
designed to take in the milk of cows.
Depending on your age, an appropriate calcium intake falls between 1000 and 1300
mg a day. Avoid phytic acid, oxalic acid and sodium as they affect your body’s ability
to absorb calcium.
4. Get enough Vitamin D
Vitamin D is needed for the body to absorb calcium from the foods you eat. Vitamin
D comes from two sources: through the skin following direct exposure to sunlight
and from the diet. An exposure of 10 to 15 minutes of sun for at least two times
per week is usually sufficient to provide adequate vitamin D. If you cannot get
sunlight, vitamin D can be derived from foods like salmon, mackerel, tuna and egg
5. Take ample fruits and vegetables
Take five or more servings of fruits and vegetables daily. A recent study found
that women who consumed 3.5 servings of fruits and vegetables daily had greater
bone density than those who did not. Fruits and vegetables are good sources of magnesium
and potassium, two major nutrients that protect bones besides calcium and vitamin
6. Change your cooking oil to coconut oil
Coconut oil has been used to treat people that have deficiency in calcium. Coconut
oil enhances the absorption and retention of minerals like calcium and magnesium.
The medium chain fatty acids in coconut oil been used to treat children suffering
from rickets, which is a condition that involves demineralization and softening
of the bones.
The free radicals from oxidized vegetable oils interfere with bone formation, promoting
the development of osteoporosis. The saturated fats in coconut oil act as anti-oxidants
that protect the bones from destructive free radicals. That is why one should avoid
processed vegetable oils and use coconut oil for cooking instead.
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