How to Prevent Osteoporosis? (A Quick Guide)
Osteoporosis is a major public health issue. It’s a condition in which bones become weak and brittle, increasing the risk of fractures.
Osteoporosis is most commonly associated with older women, but it can affect men and women of all ages.
The most common symptoms of osteoporosis include:
- Pain in your back, hips, or upper thighs
- A frequent “giving way” feeling when you walk or stand up from a chair
- Sudden fractures in the wrist or spine (vertebrae)
Here are some of the tips on how can prevent the onset of osteoporosis:
Eat nutrient-rich diet
Eat a well-balanced diet with plenty of fruits and vegetables, whole grains and low-fat dairy products. Include at least two servings of fish each week. Limit red meat to no more than one serving per week because it contains high levels of saturated fat.
Get sufficient vitamin D
Vitamin D is important to develop and maintain healthy bones. It works with calcium to promote the absorption of minerals into bones and helps reduce bone turnover rates. You can get Vitamin D from food or sunlight but many people don’t get enough through their diet alone.
Check your calcium intake (increase it)
Calcium is one of the main components of bones; therefore, increasing calcium intake can help prevent osteoporosis. However, it should be noted that not all calcium sources are equal; dairy products contain more absorbable calcium than other sources such as kale or spinach. In addition, as mentioned previously, consuming dairy products with vitamin D helps increase absorption even more.
Start exercising every day
Exercising regularly will not only help you lose weight but also strengthen your bones through impact stress on the body during exercise sessions. Some exercises that can help prevent osteoporosis include running, jumping rope, and lifting weights. However, if you have any injuries or medical conditions that prevent you from doing some forms of exercise then speak to your doctor about what types of exercises are best for you based on your condition.
Avoid smoking and drinking
Avoid smoking and drinking alcohol. Smoking and excessive alcohol use increase bone loss and make it harder for your body to absorb calcium from food or supplements.
Go to an orthopedic doctor for regular checkups
If you experience any pain or unusual symptoms in your joints or back, consult with an orthopedic doctor as soon as possible because this may be an early sign of osteoporosis. Your doctor can perform an X-ray examination to determine if you have low bone mass. If so, they will recommend treatment options such as medication or exercise therapy. So, find the best osteoporosis doctor in Kolkata.
There are a variety of risk factors that have the potential to influence an individual’s chance of developing osteoporosis, but there are many steps individuals can take to help reduce their chances. Follow the steps mentioned above and you’ll be able to mitigate the onset of any type of arthritis to a large extent. For more information, connect with the best bone doctor in Kolkata.