Everybody has experienced a fracture once in a while. It must be harrowing for the person who suffers from it. At first, recovering from the fracture should be the priority. However, you have to find the root cause of the problem.
The fracture may be a symptom of an underlying cause. The term doctors use for it is “osteoporosis.” If you are over fifty, there may be a good chance that the fracture is related to osteoporosis. Most people are not aware of this disease. It is associated with the porosity of the bone.
Your genes, age, and sex can directly impact your bone health. You can inculcate some healthy practices that can help you to stop it in its tracks. Here you will know how you can prevent osteoporosis through some simple practices.
Exercise Rightly
If you work out, you can directly impact your bone health. Just like your muscles, your bones get a boost. You can try some weight-lifting exercises to strengthen your bones. Moreover, you should concentrate more on activities that pull your body upwards against gravity.
The various exercises that are good for bone health are climbing stairs, tai chi, running, and water aerobics, to name a few. These exercises are great for you if you have already been affected by osteoporosis. These exercises help strengthen your body while also improving your mobility. This significantly reduces the falling chances and thus the possibility of bone injuries.
Apart from the above gravity-defying exercises, you can also try strength training exercises. Your muscles have an important role too. The muscles in your body help to pull up the bones. There are a few exercises that build muscles. They include squats, push-ups, resistant band movements, lunges, and a few more. Try them for improved bone health. However, exercise can give you strong bones. Over-exercising does the opposite. So allow your body some rest days to recover.
Maintain Oral Health
If you want to keep your bones strong and healthy, you should take care of your oral health. Additionally, you should also pay attention to your child’s oral health. Many of you might think that receding gums and loose teeth is an adult issue. However, it is not so. Many children and teenagers have gingivitis today. They may also suffer from periodontal disease.
You must be wondering what effects diseased gums can have on bones. Gingivitis destroys the soft tissue around the teeth. Eventually, it corrodes the bone structure supporting the teeth. All this makes it difficult to chew the food. If food is not chewed properly, it impacts digestion, which leads to a lack of calcium absorption that can lead to osteoporosis.
Well, you must inculcate healthy teeth hygiene standards in your family. It indeed goes a long way to delay or prevent osteoporosis. For that, schedule frequent dental checkups, and as for your munchkin, consult a pediatric dentist.
Eat Right
Do you remember your parents running behind and asking you to drink a full glass of milk? You sure do, and the reason they urged you to drink milk is for one ingredient, calcium, that improves bone structure and strength. But besides milk, you can easily get calcium from other food. You can include other dairy foods like cottage cheese, yogurt, and cheese. Green leafy vegetables like kale and chard also help. You need vitamin D as well. Vitamin D helps your body absorb the available calcium. You can take supplements, but it’s better to soak yourself in the morning sun and feed your body vitamin D naturally. To increase bone density, make sure your diet is rich in protein.
Get Rid of Addictions
You should try to part ways with addictions that cause osteoporosis. Smokers generally have very low bone density. Thus, in the event of an accident, they are more prone to fractures. Additionally, you must drink moderately. If you drink excessive alcohol, it can affect the bone in harmful ways. Practice at least two alcohol-free days a week.
Coffee drinkers should also exercise caution. Consuming caffeine in large amounts leads to improper and insufficient calcium absorption by the body. This happens even when you drink aerated drinks. They affect bone density owing to the presence of phosphorous in them. So try to avoid consuming these in larger quantities.
The best method to avoid osteoporosis is to develop healthy habits and make specific lifestyle adjustments. The decisions you make early in life have an impact on your older years. So think about how you want to spend your old age. If you wish to live a life free of osteoporosis, start by following the above instructions. They will assist you in reaping the numerous benefits of good bone health.
