The best prevention for bone-thinning osteoporosis begins early — during the first two decades of life, when you can most influence your peak bone mass by getting enough calcium and vitamin D and doing bone-strengthening exercise.
If you are over age 20, there’s no need to be discouraged. It’s never too late to adopt bone-preserving habits.
If you are a man younger than 65 or a premenopausal woman, these five strategies can help you shore up bone strength as a hedge against developing osteoporosis.
Monitor your diet. Get enough calcium and vitamin D, ideally through the foods you eat. Although dairy products may be the richest sources of calcium, a growing number of foods, such as orange juice, are calcium-fortified. Fruits, vegetables, and grains provide other minerals crucial to bone health, such as magnesium and phosphorus.
Maintain a reasonable weight. This is particularly important for women. Menstrual periods often stop in women who are underweight — due to a poor diet or excessive exercise — and that usually means that estrogen levels are too low to support bone growth.
Don’t smoke and limit alcohol intake. Smoking and too much alcohol both decrease bone mass.
Make sure your workouts include weight-bearing exercises. Regular weight-bearing exercise like walking, dancing, or step aerobics can protect your bones. Also include strength training as part of your exercise routine.
Integrate physiotherapy and accupuncture to your wellness.Physiotherapy is imperative to your health.It is very common to suffer from aches and pains and without proper treatment and diagnosis, pain can be agonizing and affect your activities of daily living. Physiotherapy can greatly impact your standard of living. A customized physical therapy program can help individuals return to their prior level of functioning, and encourage activities and lifestyle changes that can help prevent further injury and improve overall health and well being.
Physiotherapy is imperative to your health. It is very common to suffer from aches and pains and without proper treatment and diagnosis, pain can be agonizing and affect your activities of daily living. Physiotherapy can greatly impact your standard of living.
Talk with your doctor about your risk factors. Certain medical conditions (like celiac disease) and some medications (steroids and others) can increase the chances that you will develop osteoporosis.
If you have any questions- feel free to reach out!
It is extremely important to identify and address the ROOT CAUSE of this disease.
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