How to Improve or Prevent Osteoporosis with Nutrition and Exercise
While bone pain is often a sign of aging, there is a much more serious cause that affects men and women, especially those over 50 years. In fact, the United States, one in five women over the age of 50 was diagnosed osteoporosis, sagging bones that can cause pain in the back and neck, as well as breaks and fractures. Studies also indicate that bone loss from osteoporosis can also cause a decrease in height of up to 5 inches over time.
Osteoporosis is a bone disease that occurs when the body produces too little bone or loses too much bone. When this happens, the bones become weak and brittle, allowing them to break easily. The bone of reality becomes porous, causing holes and gaps in the bones themselves. Those with this condition have a decreased bone density and mass and abnormal tissue structure. They play on increasing the risk of aches, pains and fractures.
The best defense against osteoporosis is to take proactive measures to prevent the development of this disease. It is very important to be aware of your family history when it comes to this condition, as it turned out to be hereditary. This will allow you to start early in your prevention, especially as we are only bones up to the age of 30 years. Along with this, there are several ways to do this to prevent the development and progression of this disease.
While people often assume that it is food, it is not correct. Yes, in fact, diet is important, but when it comes to preventing osteoporosis, exercise also plays an important role. The recommendation is to exercise for about 5 days a week for about 30 minutes. In addition, it is important to participate not only in aerobic exercise, but also strength training, perhaps alternately. Resistance exercise requires you to work against excess weight, which can include: bending, weights, resistance bands or the use of weight machines. Some of the weight gain exercises to keep in mind are: walking, running, jumping rope, and even climbing. Studies have also shown that a daily yoga routine can help increase bone mineral density in the spine, hips and thighs.
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Make sure you take adequate amounts of calcium is also essential for the prevention of osteoporosis. According to the National Institutes of Health, adults should take 1,000 milligrams of calcium per day, with 1 200 milligrams for women over age 50 and men over age 70. Calcium can be found in cabbage, spinach, sardines or rainbow trout heaven, white beans, soy and calcium fortified foods such as orange juice and cereals. Although a proper diet can provide this amount, supplements can also provide the body with calcium to meet your needs. However, it is important to remember to take these supplements with vitamin D. Vitamin D helps in the body’s ability to absorb, store and use calcium. Exposure to the sun is what triggers the production of vitamin D in the body, but can also be found in fortified foods such as milk, orange juice and cereal for breakfast.
Since research has long shown a link between high sodium intake and loss of bone mass, it is recommended that salt intake is limited. Taking high amounts of sodium tends to increase the amount of calcium that is found in urine and sweat, which can cause bone spurs. Those who received blood pressure often have higher levels of calcium in their urine. For others, it may also result from a hereditary metabolic condition. Anyway, try to limit excessive salt intake can be effective in preventing osteoporosis.
Another culprit in causing bone loss is the consumption of soft drinks. There are several ideas about the fact that sodium can damage the health of bones. First, instead of getting a snack that provides calcium and vitamin D, you could choose instead of soda, which lacks these nutrients. In addition, caffeine has been found to inhibit calcium absorption and many sodas are loaded with caffeine. Another concern is that phosphoric acid in soda may be responsible. While phosphorus is a major bone mineral, it is worrisome to take an uneven amount