April 27, 2021 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 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 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...

How to Make Your Lifestyle More Adaptive to Technological Changes?

February 17, 2019

February 17, 2019

In this digital era, we are experiencing unusual disruptions. Just a few decades ago, there were no smartphones and Internet....

Five Ways to Have Effective On-the-Go Lifestyle

February 10, 2019

February 10, 2019

Many of us are always on-the-go and because we are always in insane rush, we often start to forget something....

Is It Safe To Repair Your Own Garage Door Spring?

May 6, 2019

May 6, 2019

If you are interested in repairing, fixing a garage door spring might sound tempting to you. This confidence is good...

Crucial Safety Tips While Working in the Workshop

June 5, 2020

June 5, 2020

A workshop is evenly as safe as you make it. As you’re subject to the wellbeing of the employees, an...

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...

How To Make Your Commercial Moves Seamless- 7 Essential Tips To Follow!

September 24, 2019

September 24, 2019 1

Moving is always stressful and when you have to move an entire company from one place to another, it requires...

Benefits of Dance in Your Healthy Lifestyle

February 4, 2019

February 4, 2019

Dancing is a recreational activity, but it’s also a form exercise that keeps your body active and healthy. Most forms...

How To Fix A Hot Water System

July 29, 2019

July 29, 2019

A water heater is one of the essential home appliances. Since it is put to use almost every single day,...

How to Dispose of Your Unused Furniture

June 25, 2019

June 25, 2019

No matter if you are decluttering, renovating or simply want to replace your old furniture, you will have several options...

Saying Yes to New Adventures: A Guy’s Guide to Pack Right and Light for Everywhere

January 27, 2020

January 27, 2020

Not until we are lost do we begin to find ourselves So, the best thing that you can do to...

7 home maintenance tips that you really need to know

February 24, 2020

February 24, 2020

Not everyone can pick a hammer and pretend to be a hipster carpenter dude that can fix everything in your...

Sprucing up Your Home after Summer Is Over

September 29, 2020

September 29, 2020

Summer season might be over but the good wеather lasts well into September and October. For the average homeowners, this...

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

Your email address will not be published. Required fields are marked *