Sticks, stones, and osteoporosis may break your bones, especially if you're over the age of 40.
Osteoporosis is a condition that causes bones to become brittle and porous. This is caused by several factors such as poor diet and exercise and can lead to broken bones.
The best way to combat osteoporosis is to work to prevent it before it's a problem.
Here are 5 exercises and nutrition tips that can help prevent osteoporosis.
You're going to want to engage in strength training and weight-bearing exercises to strengthen bones and increase their density. Strength training will help muscles and bones in your upper body, while weight-bearing exercises will do the same for your lower body.
Start exercising as soon as you can, and keep exercising throughout your life. The goal is to be active by avoiding a sedentary lifestyle.
Having the right diet is just as important as exercising when trying to prevent osteoporosis. Here are the things that you should be adding or keeping in your diet:
- Fruits and Vegetables
- Sea Food
- Calcium-fortified orange juice
- Dairy Products
You'll find that most of these foods are rich in calcium, and that's not a coincidence. But high calcium foods might not be enough…
Things to Avoid
Here are the food choices you are going to want to avoid:
Essentially, you're trying to increase the amounts of vitamins C and D, while getting rid of anything in your diet that doesn't have that or prevents your body from absorbing those nutrients.
The goal of a proper diet in this situation is to provide your body with what it needs to promote bone health, vitamin D and C. Your body needs calcium for bones, and it needs vitamin D to help absorb calcium.
If your diet doesn't provide enough of these vitamins, you may want to look into taking supplements. This will become especially important in your 40's and onward.
You know how else you can get vitamin D? By going out and getting some sun.
You don't have to become a gym rat to counter osteoporosis, but it doesn't hurt to have a more active lifestyle.
I'm not just talking about exercise; I'm talking about just getting up, getting out of your house, and going and doing things that you may otherwise be afraid to do.
Is there a band you'd like to see? Go see them, and join a mosh pit (maybe).
Feel like taking a day and going to a theme park? Do it! The point is to not spend all your time weakening your bones while in a reclined position.
Saying yes, getting up, and going can have a profoundly positive impact on someone's life. And in this case, it can also help prevent osteoporosis.
The best way to prevent osteoporosis is to engage in the behaviors that you've already committed to or that you keep telling yourself to commit to.
Exercise often, eat healthier, take vitamins, and being more active, are all things that we know will make our lives better.
Osteoporosis can be a painful bone disease, and the chances of getting it only increase with age. But there are ways to prevent it and prepare for it while leading an active lifestyle.
If you're interested in fending off osteoporosis and maintaining a more active lifestyle in general, our blog is just for you. Check in regularly for the latest stories and tips for staying fit.