Posted on: 11 January 2017
Osteoporosis is categorized by weak and brittle bones and is common among older women. Those with thinner frames are at a higher risk of developing this condition because they have less bone than women who weigh more. However, if you make some changes to your lifestyle, you can reduce your chances of getting this disease. Here are five helpful tips for preventing osteoporosis:
Add Strength Training to Your Exercise Routine
If you do not already lift weights, it may be time to start. Strength training exercises are great for strengthening your bones and increasing flexibility. Whether you choose to lift free weights or do body weight exercises, like pushups, strength training may reduce your risk of developing osteoporosis in the future.
It's well known now that smoking is terrible for your body. It can increase your risk of several cancers and is bad for your heart. Did you know that smoking tobacco can also increase your risk of osteoporosis? Smoking prevents the estrogen in your body from working well, increasing your chance of bone loss. Your doctor can give you advice on how to quit this unhealthy habit.
Eat Leafy Green Vegetables
Leafy green vegetables, like kale and spinach, don't just contain calcium. They are also packed with vitamin K, which can increase bone density. If you throw in some leafy greens with your salads, your bones will be stronger.
Say No to Soda
Soda is not the healthiest beverage to drink. It not only wears down the enamel of your teeth; it can also reduce your body's ability to absorb calcium. If you regularly drink soda with your meals, you can increase your risk of developing osteoporosis.
Reduce Your Salt Intake
Too much sodium in your diet does not just increase your blood pressure; it can also increase your chances of getting osteoporosis. When you consume salt, it can speed up calcium loss in your body. Instead of sprinkling table salt on your food, flavor your meals with healthier spices, like cumin or oregano. It is also a wise idea to avoid packaged and processed foods, as they tend to contain a lot of sodium.
If you follow these helpful tips, you can maintain healthy bones and reduce your risk of getting diagnosed with osteoporosis. If you are a woman past the age of 65, it is recommended to have bone density tests on a regular basis.
For more information and professional advice, visit a medical clinic in your area, such as Sarasota Arthritis Center.Share