Osteoporosis affects one in two women and one in four men.
But learning how to prevent osteoporosis, or even reverse it, is a simple diet and lifestyle change.
What is osteoporosis? The elderly skeleton becomes fragile and vulnerable, causing millions of wrist joints, spine and hip fractures each year.
Osteoporosis causes bones to become brittle, and coughing can lead to fractures.
Although both men and women have osteoporosis, women are more likely to develop osteoporosis than men because they have fewer bone mass. After menopause, women produce less estrogen, especially.
What causes osteoporosis?
Your bones are constantly updated. When you’re young, the old bones begin to break down your body and quickly produce new bones. But with age, bone mass tends to produce faster than new bones.
Factors leading to osteoporosis in your control range include:
1. The hormone imbalance – too low or too high: osteoporosis is more common in certain hormonal imbalances crowd, especially postmenopausal estrogen level is low, male age when low testosterone levels low. Other hormones that reduce bone density are high levels of thyroid, low growth hormone and hyperactive adrenal glands.
2. Calcium, minerals and vitamin D are too few: calcium is necessary for the reconstruction of new bones and many bodily functions; When you don’t have enough calcium in your diet, your body takes it away from your bones and makes it vulnerable and vulnerable. Vitamin D can help you absorb and use calcium. Calcium, other minerals and vitamin D deficiencies make your osteoporosis and fracture risk significantly increase.
Calcium – the optimal amount is 1,200 mg to 1,500 mg per day.
Vitamin D – the optimal level is 800 international units to 2000 international units.
3. Lack of weight-bearing physical activity: all weight-bearing exercises such as walking, lifting weights or aerobic exercise can help rebuild and strengthen bones. Also, bones tend to become brittle if they are not able to work, and people with unstable lifestyles are more likely to develop osteoporosis.
4. Any tobacco use and excessive drinking: by blocking the body’s ability to use estrogen, calcium and vitamin D, smoking reduces bone density and increases the risk of fractures. Drinking alcohol increases calcium loss and interferes with bone formation. People who smoke or drink alcohol have a much higher risk of developing osteoporosis.
5. Use steroids and certain drugs: to attenuate and destroy bones through long-term use of corticosteroids such as prednisolone and cortisone and drugs to treat a variety of other diseases, including:
Eating disorders and weight-loss surgery: people who are anorexic or rich in fat develop weak bones and a higher risk of osteoporosis. The ability to reduce the size of the stomach or bypass some of the intestinal tracts limits the ability to absorb nutrients, including calcium and vitamin D.
7. Poor diet, poor fat, salt and sugar: unhealthy lack of nutrients in the diet can lead to poor calcium absorption, hormone imbalance, overweight and many diseases listed above, as well as the need to take drug, can weaken the bones and fractures.
What are the symptoms and signs of osteoporosis?
Early on, there is usually no osteoporosis. But as the bone loss progresses, you may encounter the following symptoms:
Curved upper back,
Fractures can occur easily.
But since most bone deterioration and reconstruction can be achieved by simple lifestyle changes to management, such as diet and exercise, so take measures to prevent or reverse osteoporosis is a very good common sense.
How to prevent osteoporosis
Building stronger bones is always within your current power. So it can prevent osteoporosis, sometimes even reverse.
Prevention of osteoporosis is based on four major, highly controllable steps:
Get the best amount of calcium and minerals,
Absorb sufficient amounts of vitamin D,
Regular weight exercises,
And a super healthy diet.
Starting at age 18, you need at least 1,200 to 1,500 mg of calcium per day, plus magnesium and other minerals. The best sources include:
Low-fat dairy products,
Soy products such as tofu,
Dark green leafy vegetables,
Canned salmon or sardines and bones,
Good quality calcium magnesium supplement.
To avoid osteoporosis or reverse osteoporosis, make sure you get enough vitamin D. And to balance hormones, eat a healthy diet, which includes lots of good protein and healthy fats.