Osteoporosis affects most elderly people because of mainly two reasons. The dwindling calcium intake due to lower milk consumption and the loss of bone minerals cause the bones to be brittle and susceptible to breakage. In reality most people, especially elderly women suffer from osteoporosis because of poor lifestyle choices. Here are some natural ways in order to prevent osteoporosis and promote better bone health.
Saving for bone minerals is the best way to prevent osteoporosis. Eating foods that are rich in calcium by consuming low-fat dairy products or fortified food products together with some fruits and leafy vegetables will give the body calcium. Experts agree that adults that are under the age of 50 years old need to have 1,000 mg of calcium per day. Adults that are aged 50 years old or above needs 1,200 mg of calcium per day. If necessary it pays to take calcium supplements.
Vitamin D is important in the proper absorption of calcium in the body. If you can, try to catch some early morning sunrays. The early morning sunlight is still the best source of vitamin D. The heat from early morning sun is still bearable and will give people adequate amounts that are needed by the body. Dietary sources of vitamin D include consumption of fortified dairy products and egg yolks. It is said that 400 to 800 international units of vitamin D is the recommended daily allowance for people that are over the age of 50 years old.
Exercise is important to build bone strength and arrest the progression of bone loss. It is recommended that adults should be having a total of two and a half hours of exercise per week and at least 30 minutes of exercise per day. Walking, jogging and stair climbing are the best kinds of exercise to build bone strength. Experts say that children that are active are less prone to bone-related injuries compared to less active children.
Vitamin K is an essential nutrient that the body needs to have better bone health. Vitamin K is generally found in green, leafy vegetables such as broccoli, Brussels sprouts, spinach and other green vegetables. Vitamin K is important in blood coagulation and improves the vitamin D absorption in the body.
Avoid smoking and alcohol
Smoking will not only give you lung or other kinds of cancer, stopping the habit can also help you get better bone strength. Smoking has a way of altering estrogen levels in women that can contribute to bone loss. Consuming two or more glasses of alcohol per day in women can impair the body’s ability to consume calcium thus increasing the likelihood of bone-related injuries due to impaired bone density and strength. Add to that the fact that smoking and alcohol intake will only increase one’s vulnerability to the symptoms of anxiety and stress which can prelude a lot of serious health problems.
You can improve your chances against osteoporosis if demineralization will be arrested. Carbonated drinks and caffeine can also impact bone health and may cause osteoporosis. So drink your milk, it is good for you.