8 Ways to Avoid Osteoporosis
Osteoporosis is considered to be one of the most common diseases in the world. It is estimated that in Europe, the United States and Japan alone there are approximately 75 million osteoporosis patients. And that means that about 9 million fractures occur a year - and yes, that's only due to osteoporosis. Want to avoid this statistic? Read the article.
- Make sure you consume enough calcium
If you walk down the street and ask a random person how he protects his bones, he is likely to mention the word "calcium". This is because the bones contain most of the calcium in our bodies, so to prevent or at least reduce the chance of osteoporosis - calcium is recommended. According to the World Osteoporosis Organization, the amount of daily calcium recommended for consumption varies by gender and age. Sources of calcium can be sardines and canned salmon, milk, almonds, soy and tofu, spinach, cheese and orange juice.
- Do exercises to strengthen the bone
Each person begins to lose bone mass at some point in their life (the bone is constantly in the process of decomposition and decomposition). In order to help the bones stay as healthy and strong as possible - regular physical activity must be maintained. The bones, just like the muscles - require us to strengthen through practice. The recommendations are to do weight training, running, fast walking and even dancing. It is important to consult your family doctor and always listen to your body and its needs.
- Pay attention to your daily caffeine intake
If you, like millions of other people around the world, can't imagine your morning without your coffee, know that there is a concept called "caffeine overeating" - especially for your bones. Studies indicate that consuming large amounts of caffeine reduces bone mass and thus increases the risk of fractures. This is because caffeine has negative effects on the level of calcium absorption in the body. The recommended intake is up to 400 mg of caffeine a day for an adult (4 cups of coffee a day).
- Maintain your body weight
A strict diet may help us shed several pounds from our bodies - but it can also be dangerous. Among postmenopausal women, weight loss can increase the risk of low bone mass. On the other hand, obesity is also a risk factor for bone fractures. The recommendation is to maintain a normal weight, adopt a healthy lifestyle and choose a balanced diet while maintaining regular exercise.
- Your body needs Omega 3
Combined with moderate and regular exercise (persistence is very important), omega-3 fatty acids significantly affect bone density. These acids increase the production of osteoblastic cells - whose job is to build our bones. Polyunsaturated fatty acids can also help reduce joint pain caused by osteoporosis. The recommendations for consuming Omega 3 for an adult are 1.6 grams per day for men and 1.1 grams per day for women. Sources for Omega 3 are oily fish such as mackerel, walnuts and chia seeds.
- Stop smoking can help
Studies have shown that nicotine negatively affects bone density. Also, cigarette smoking can delay skeletal healing by about 60% after a fracture occurs. If you smoke, the best thing you can do is try to quit. Keeping healthy and strong bones can be a great incentive to quit smoking. A little tip: If you can't do it right away - and there are some studies that say you shouldn't - start reducing daily amounts until you feel like you can stop completely. Not only your bones will admit it, but your whole body, and mind.
- Consume enough protein
Studies have shown that protein intake is directly related to a higher bone density index. In fact, calcium and protein together maintain bone density. The recommendation is to consume about 0.8 grams of protein per kilogram of our body weight. Before choosing a protein diet, you should consult your family doctor. Sources of protein include chicken, cheese, eggs, milk, beans and more.
- Limit daily sodium intake
Studies show that excessive consumption of sodium jeopardizes bone health. Most of us consume sodium through regular table salt. It is important to know that salt causes loss of calcium - which eventually causes bones to become weak and fragile. To prevent osteoporosis, take note of the daily sodium intake. The recommendation for an adult is to consume up to 1,500 mg of sodium per day.
Now that you know how to help your body maintain stronger bones, here are two risk factors for osteoporosis that you should know:
- Studies show that one in three postmenopausal women is at risk for osteoporosis.
- Family history: If one of the parents has osteoporosis, you are more likely to have the disease.
If you are in one of these two groups, you should take these tips more seriously. Do not reject the steps needed to maintain your overall health - and bone health. Take care of your bones even if you are 20 plus who do strenuous exercise - you should take care of your bones now. Start strengthening your bones and incorporate amorphous calcium into your daily routine to help supplement your recommended calcium intake for the day. There is no doubt that bone-strengthening can improve your quality of life and reduce the risks of fractures and injuries.
Despite all the things we can do to prevent osteoporosis, humans are aging and so problems as osteoporosis begin. Because of that, it is recommended to add Density, the Amorphous Calcium carbonate. Density is a calcium supplement that is absorbed 2 to 4.6 times higher than crystalline calcium carbonate (For the results that shows the better absorption of the amorphous calcium, click here). Density helps more and more people around the world improve their quality of life by increasing bone mass or slowing down its rate. Therefore, it is advisable to start consuming the amorphous calcium as soon as possible.