If you are a woman, you are at risk of developing osteoporosis. A degenerative disease that causes bones to become weak and brittle, osteoporosis affects both men and women of all races, but white and Asian women, especially over the age of 50, are at highest risk. There’s a lot of osteoporosis-related fractures, most commonly of the hip, wrist or spine.
Genetic factors play a significant role in determining whether an individual is at heightened risk of osteoporosis. Lifestyle factors such as physical activity and diet also influence bone development in youth and the rate of bone loss later in life.
After your mid-20s, bone thinning is a natural process and cannot be completely stopped. The thicker your bones, the less likely they are to become thin enough to break. Young women in particular need to be aware of their osteoporosis risk and take steps to slow its progress and prevent fractures.
Things you can do to prevent osteoporosis :
Exercise Your Bones
Just like your muscles, your bones get stronger if you give them a workout. Weight-bearing exercises are best for your bones. They’re the ones that force your body to work against gravity as you move. That prompts the body to make new bone.
Weight-bearing exercises include:
Tennis and other racket sports
Strength training is a key to preventing osteoporosis. Your muscles pull on your bones when you work them. That builds bone strength. These workouts also make you more flexible and lower the chances that you’ll fall the No. 1 reason for broken hips.
Consume enough calcium
Calcium can prevent you from osteoporosis.
At the point when your body does not get enough calcium, it takes the calcium it needs from your bones. Notwithstanding, on the off chance that you do take in satisfactory sums, your body won’t filter calcium from your bones and they have a greatly improved shot of remaining sound and solid.
The measure of calcium you need every day changes relying upon your age and sex. As indicated by the Institute of Medicine:
adults require 1,000 milligrams
men older than 70 and women older than 50 need 1,200 milligrams
children ages 9-18 require 1,300 milligrams
children ages 4 -8 need 1,000 milligrams
children ages 1-3 require 700 milligrams
Good sources of calcium:
Milk and dairy items
canned fish with bones, for example, salmon and sardines
dim green verdant vegetables, for example, kale, collards and broccoli calcium-braced squeezed orange
breads made with calcium-braced flour
Vitamin D helps your body absorb calcium and use it to strengthen your bones. When your skin is exposed to sunlight, your liver and kidneys are responsible for making vitamin D. However, most of us can’t rely solely on the sun to get our daily dosage for many reasons:sunscreen, indoor living, seasonal changes, skin tone, etc. Non-fortified foods are also limited in vitamin D.
The goal should be:
600 international units (IU) of vitamin D per day if you are 70 or younger
800 IU if you are 71 or older
Because many women don’t hit the recommended dosage of vitamin D through sun exposure and diet, supplements may be needed to meet this goal.
Get a bone density test
A bone thickness test will decide the present thickness of your bones, empowering you to address an issue (or anticipate one) preceding it turns into a noteworthy issue.
Protein Is Important for Bone Health
Protein is in every cell in your body, including your bones. Eating protein increases bone mineral density. The recommended daily protein intake is 0.4 grams per pound of body weight. So, if you’re a 140-lb. woman, you need about 60 grams of protein per day. Protein can be found in animal or nonanimal food sources.
Build Healthy Life Habits
The choices you make, beginning as early as childhood, can affect your bone health in the future. To protect it, consider making the following adjustments to your lifestyle:
Maintain a healthy weight.
Eat a well-balanced diet.
Limit alcohol consumption.
Think you may not be hitting all the recommended daily nutritional values for optimal bone health? Worried about other factors in your life that might contribute to bone loss? Talk to your doctor about what you can do now to help prevent osteoporosis and bone fractures in the future.
A few components can cause osteoporosis
Family ancestry: Osteoporosis will in general keep running in families. On the off chance that your mom had a hip break, you are in danger for osteoporosis.
Sexual orientation: Women are multiple times more probable than men to create osteoporosis.
Age: The danger of osteoporosis increments with age, however anybody of all ages can have osteoporosis.
Bone structure and body weight: Small-boned slim ladies and men have a more serious danger of creating osteoporosis.
Losing a ton of weight: Substantial weight reduction after age 50 in ladies likewise appears to build the danger of hip cracks.
Meds: Some meds may expand your danger of osteoporosis including long haul utilization of steroids (prednisone), thyroid medications, anticonvulsants, stomach settling agents and various different medications.
Women typically start out with lower bone density than men, and loss of estrogen over time can increase the risk for osteoporosis.
But there is good news: In some cases, osteoporosis can be preventable. The sooner you start keeping your bones healthy, the better off you will be in your 50s and beyond.