Osteoporosis (porous bones) is one of the most common diseases of the bone and is characterised by deterioration of bone tissue and low bone mass. As a result of this disease, the bones become thinner, more brittle and likely to break in case of a fall or high pressure. It is estimated that more than 1 million Australians suffer from this disease. Women above the age of 50 years are more likely to suffer from osteoporosis than men. As there is currently no cure available for this disease, it is really important that we all know how to prevent osteoporosis.
The good news is that there is a lot of things we can do to prevent osteoporosis and combined with early screening it is often a condition that can be managed very well.
Some of the common prevention and management options are:
Add More Vitamin-D And Calcium In Your Diet | How To Prevent Osteoporosis
Adding calcium and vitamin-D to your daily diet is a good way to protect your bones from bone loss. Make sure to take both of these nutrients simultaneously as vitamin-D helps to absorb calcium which in turn helps build bones. If you do not want to take supplements, you can increase your intake of food items that are rich in calcium and vitamin-D. Exposure to sunlight enables the body to naturally produce vitamin D but if measured vitamin D levels are still low the supplements are recommended.
Participate in Regular Weight-bearing Activities | How To Prevent Osteoporosis
Regular exercise plays an important role in building and maintaining stronger bones and strong muscles. Weight-bearing activities such as jogging, climbing stairs, aerobics, dancing, walking, weight lifting, yoga, and Taichi are particularly good for your bones. Weight-bearing and stretching exercises also improve balance and coordination and minimize the chance of falls and other accidents.
Quit Smoking and Minimise the Intake of Alcohol & Soda | How To Prevent Osteoporosis
Smokers are at a higher risk of developing osteoporosis as it affects calcium absorption in the body. Similarly, excessive intake of alcohol and soda (carbonated drinks) is also linked with bone loss.
It’s never too early or too late to invest in bone health, talk to your doctor about prevention of osteoporosis and come up with a prevention and management plan.
If you would like to book in for a consultation and a chat give us a call.
Southgate Medical Centre
How To Prevent Osteoporosis
03 9690 1433