July 16, 2019 Blogja.net

Four Lifestyle Changes to Prevent Osteoporosis

Choosing healthy diet isn’t only about maintaining ideal weight or reducing intake of bad cholesterol. But, you should also make sure that you have healthy bones. Bone health is often ignored and only become a real concern when we get older. With improper lifestyle, it’s likely for us to develop osteoporosis:

  1. Drink milk regularly: Calcium is essential for achieving strong bone. Calcium is also essential for other functions, such as regulating heart beat. When you don’t have enough calcium in your body, calcium will be pulled out of your bones. First symptoms of osteoporosis often appear when you reach the age 50. On younger adults, their bodies are able to establish calcium stores from dairy food. However, as we get older, we lose this capability. Once we reach the peak bone mass phase, our bone condition will naturally decline. For gaining stronger bones, make sure that you drink milk regularly. A couple glasses of milk each day can help to maintain ideal level of calcium in your body, despite the declining ability of your body to do that.
  2. Get enough vitamin D: Vitamin D is often called as the “calcium helper”. With vitamin D, your body can better absorb calcium into the bones an calcium can be properly regulated inside your body. The lack of vitamin D could be associated with increased incidence of osteoporosis. Unfortunately, it is relatively tricky to get enough vitamin D inside our body. However, the easiest way to do this is by getting enough exposure of sunlight. About 15 minutes of direct skin exposure of sunlight every day, should be enough to help your body convert pro-vitamin D into the active vitamin D. You can get pro-vitamin D from fatty fish, supplements and fortified foods.
  3. Exercise regularly: Weight bearing exercise isn’t only good for your muscles and heart, but also your bones. Muscle strengthening exercises will also make your bones stronger. Push ups, weight lifting and exercises using elastic resistance bands should be conducive to stronger bones. If you think that you are at higher risk of osteoporosis due to genetics factors and poor lifestyle, then exercise properly will help you to strengthen your bone.
  4. Get other bone-building nutrients: Not only calcium and vitamin D that are useful for the health of our bone. There are also other nutrients that are good for making our bones stronger. As an example, vitamin K is good for delivering calcium to the right areas of our body, including teeth and bones. Phosphorus and magnesium can also be found in milk. It works synergistically with calcium for making our bones stronger. Other than consuming dairy products, you should also choose lean sources of protein and green leafy vegetables.

By incorporating these lifestyle changes in your daily lives, you should be able to reduce the risks of osteoporosis substantially. You should be inspired to put the health of your bone on the top. You also should contribute in raising the awareness on the health of your bone within family and community.

Related Posts

How Continuous Learning Can Enhance Your Retirement Lifestyle?

February 11, 2019

February 11, 2019

It’s often said that we are never too old to learn something new. In fact, by learning constantly, you can...

How to Have a Low-Risk Lifestyle?

February 19, 2019

February 19, 2019

By default, our lives are risky. As we are getting older, the risk of having an illness will progressively higher....

Choosing Hardwood Flooring That Matches Your Lifestyle

March 9, 2019

March 9, 2019

Adding hardwood flooring could change the feel of your room. The flooring can affects the visual aesthetics of your interior...

2019 Backyard Landscaping Trends You’ll Love

April 24, 2019

April 24, 2019

Everybody obsesses over fixing up their front yard, adding extra stuff for their home, but it seems that there was...

Seven Changes to Make Your Life Simpler

March 4, 2019

March 4, 2019

Simpler lives are often associated with fewer obligations and possessions. In this complex world, it’s important to make things much...

Safety features for your kids when at home

March 29, 2019

March 29, 2019

Every parent can agree that it is not an easy task to raise a child when everything around us may...

Clean Home And Pets – Can These Two Go Together?

June 26, 2019

June 26, 2019

Every pet owner sees their household as a place that is meant to suit both themselves and their furry friends....

Bucharest Fun Times for Bachelors | Get Your Heart Racing with These Thrilling Activities

June 19, 2019

June 19, 2019

First of all congratulations to the soon to be groom! And now a little introduction to Bucharest. Bucharest has become...

12 things you need to check before having a home remodel

June 3, 2019

June 3, 2019

Have you been thinking about renovating your house or workplace but don’t know how to do it? Well, in this...

How to Beat Your Manic Lifestyle?

February 18, 2019

February 18, 2019

Our modern lifestyle is quite manic and it can be quite difficult to deal with the daily grind. There are...

Senior Lifestyle – FAQ

February 24, 2019

February 24, 2019

As you are transitioning into the golden years, there are obviously many changes that you may encounter. The effect of...

Three Core Belief Modifications to Improve Your Lifestyle

February 26, 2019

February 26, 2019

People often fail to have proper lifestyle, because their values are simply out of alignment. You should have the right...

How People With Bipolar II Disorder Can Have Normal Lifestyle?

February 20, 2019

February 20, 2019

Brain is a vital part of our body and without a healthy brain, we won’t be able to perform properly....

How to Enjoy the Old West Lifestyle in Grand Canyon?

February 3, 2019

February 3, 2019

Grand Canyon should be a great destination if you seek to get an adventure tour. The gigantic gorge is a...

How Much An Average Plumbing Job Cost

April 19, 2019

April 19, 2019

A plumbing job that surfaces out of the blue can derail your budget. There’s no denying that. However, an idea...

Comments
Leave a Reply