Osteoporosis is a condition that all adults face, as they grow older. Because of this condition, the body is unable to make enough bone mass to make up for the natural wear or the bones wear out faster than the body can replenish them. Adults reach the maximum bone mass density at the ages between 25 and 35 years. And, if you have lead an active, outdoor lifestyle as a child and young adult, youíve probably fortified your body with enough bone mass to protect it against osteoporosis. After the age of 35, your body will begin to lose bone mass very gradually, but with a few simple precautions, you can delay its onset and ext
In normal adults, breaking bones as a result of falls or accidents are not life threatening, but patients suffering from osteoporosis can break their bones while conducting simple day-to-day activities like walking or climbing stairs. In extreme cases, brittle bones can lead to death.
The first step in having healthy bones that will last you through your old age is to get yourself tested for the degree of bone loss you have. Check with your doctor and get a screening test called DXA x-ray that renders a T-score. You can compare these results from time to time to gauge the degree of bone loss, and act accordingly.
By taking a few precautions and making certain lifestyle changes, you can delay the natural occurrence of osteoporosis. Hereís how:
?†††† Exercise regularly, and preferably, include weight-bearing regimens along with cardiovascular, aerobics and resistance exercises.
?†††† Have a diet rich in calcium, Vitamin D and K2, and magnesium. You need the Vitamin D so that your bones absorb the minerals more efficiently. Dairy products like milk and yoghurt are a good source of calcium.
?†††† Quit smoking and cut back on your alcohol intake. A safe limit is one drink a day for women and two drinks a day for men.
?†††† Prevent falls as far as possible. You could do exercises that improve your balance. Remove any hazards around your house that cause falls and fractures, especially if you have elderly people living with you.
?†††† Try to spend time outdoors in the fresh air and sunshine. Natural sunshine is an excellent source of Vitamin D.
?†††† If you are undergoing menopause, you could consider taking bisphosphonates under the supervision of your doctor.
?†††† If your DXA x-ray test results show bone loss, there is a possibility that youíre not getting the optimal amount of calcium from your diet. Check with your doctor for the supplements you could take.
By taking these simple precautions and building stronger bones, you can delay the development of osteoporosis.