Osteoporosis, the medical term for weakened bones, can be a daunting medical condition. Individuals can prevent it by eating properly and getting physically active in a number of ways.
1. Eat a bone healthy diet.
Individuals can prevent osteoporosis by eating a meal plan rich in foods known for being bone strengtheners. It is a well-known fact that osteoporosis and nutrition are intrinsically tied together. Bone health nutrients include vitamin D, magnesium, and calcium. Calcium is known for being the building block of bones. Eat a variety of calcium-rich foods including dairy products like yogurt, milk, cheese and skim milk. Sardines with bones, salmon, trout, haddock and herring contain rich amounts of calcium. Dark, leafy green vegetables like brussel sprouts, seaweed, bok choi, broccoli and kale will help. Nuts, soy and seeds are other good sources.
To efficiently utilize and absorb calcium, individuals need to consume vitamin D-rich foods like eggs, oily fish and fortified milk. Vitamin D also plays a crucial role in reducing the risks of falling in elderly individuals. Consuming a number of fortified foods is another way to assure bone nutrition.
To stimulate the hormone responsible for musculoskeletal strength, individuals must consume quality protein such as lean meats, fish, seeds, poultry, legumes and low-fat dairy foods. Soy foods are particularly good as a protein source since they contain rich amounts of isoflavoids, a nutrient known for improving bone health.
2. Do some strength building.
Strength building exercises play a key role in keeping bones strong and less likely to become brittle. Weight-bearing activities build bone strength by helping to rebuild lost bone density. Going for a moderately brisk level walk is a great way to strengthen leg bones without stressing them much. For the upper body, individuals can lift dumbbells or filled cans, do push-ups and/or use resistance bands.
Using body weight is a great way to cheaply and effectively improve bone health. Do some chair exercises to strengthen ankles, for instance. Stand and hold the back of a firm chair. Slowly and gently lift body weight onto the toes. Hold this position for 10 seconds. Slowly return to original position and relax 20 seconds. Repeat this exercise 20 times.
3. Get a good cardio workout.
Osteoporosis is known for negatively affecting one’s quality of life and life expectancy. Improving endurance levels will counteract this. Engaging in elliptical workouts is one way to get an all-body cardio exercise that builds bones without stressing the joints. Individuals can also use treadmill workouts customized to the preferred intensity level. Remember to always start at a low intensity level for short time periods. As strength and endurance improve, gradually increase the time by five-minute increments. And, start walking up hills to improve the cardiovascular portion of any workout.
4. Do some stretching exercises.
In order to operate at maximum capacity, individuals need to keep muscles and joint flexible by stretching regularly. Stretching improves blood circulation and warms up muscles. This reduces the likelihood of becoming stiff and/or falling. Stiff joints and muscles can increase the likelihood of developing osteoporosis. Warm muscles obtaining also reduce the likelihood of injury and/or falling. Start doing some simple stretches like reaching for the key, bending over and touching the toes, and/or doing some waist bends.
Weakened bones, known as osteoporosis, can be under an individual’s control. Eating well and exercising regularly needs to become a lifelong habit to improve overall functioning.