How to Prevent Osteoporosis
Too many people, especially women, link osteoporosis; a condition of having low bone density and fragile bones, with old age as if this is a natural state to accept as we get older. The truth is that there are several things that everyone can do, starting right now at any age, to help prevent osteoporosis. Not the least of which has to do with what we eat and drink.
Osteoporosis is a medical condition where skeletal bones have reduced in density and have become brittle, and in some cases this can lead to the bones being so frail that a mere cough or bending over can result in fractures and breaks. While this severe state of osteoporosis is most often seen in elderly women, it is not a natural condition of aging, which means that there are preventative measures that can be taken to help prevent osteoporosis or the severity of the condition as we age.
When it comes to our diet, eating foods rich in calcium and Vitamin D are known to help strengthen bones, and this is true for children, adults and elderly persons. It is never too early or too late to focus on bone health in your nutrition. Here are some foods rich in calcium and Vitamin D: yoghurt, milk, sardines and anchovies, tuna and salmon (and other fatty fish), cheese, spinach and cabbage (and other dark leafy greens). Many foods such as milk, yoghurt, cereals and even some orange juice are fortified with Vitamin D and calcium to ensure most people get the proper daily amount. Plus, Vitamin D is absorbed through our skin when we are exposed to sunlight, so spend some time in the sun, but use sunscreen, and don’t overdo it or risk skin damage and a whole host of other potential medical problems.
As for beverages, here is where things can get a little interesting. While drinking milk can add calcium and Vitamin D to your diet, there are some beverages now attributed to reducing bone density such as cola and coffee. As published in an article from the Cleveland Clinic, rheumatologist Jonny Su, MD said, “While scientists have gathered data that links consumption of colas and coffee with loss of bone density, researchers are still looking for the reason why.”
What is known is that taking proactive steps to develop and maintain strong, healthy bones is the best course of action, so eating foods rich in calcium and Vitamin D, absorbing natural sunlight and avoiding soda and coffee can help you maintain good bone health.
One last word on good bone health has to do with working proper weight-bearing exercises into your fitness routines. Exposing healthy bones to weight endurance helps to keep them strong and in good condition, but all things are best in moderation and in accordance with your personal needs. Please check with your physician before changing your diet and any fitness routines to help determine the best course of action for you to take based on your current health status and dietary needs.