Osteoporosis is a disease of the bone that is now a major health concern among individuals worldwide, considering the large population suffering from this illness, it is best to address this concern before it is too late. However this disorder, though a common case among old people, is a preventable case. Everybody can prevent the onset of osteoporosis from taking place with some changes in the lifestyle. Enough exercise especially weight-bearing exercise, adequate intake of calcium and Vitamin D are the most recommended ways to build strong bones to alleviate osteoporosis.
These steps should begin early to have a lasting result. Peak bone mass started during young adult stage where bone remodeling is fastest to take place. From young adulthood bone structure rebuild and break down, in this process new bones replaced old bones, though this remodeling continues in a lifetime, aging may interfere this whole process and slows down its function. Young adult is the right stage to be active, investing on bone building nutrients and physical activity may contribute to stronger bones and muscles in the future.
Though osteoporosis can be prevented, there are other factors that may trigger the disease. Family history, sex, lifestyle and hormonal imbalances may provoke the onset of osteoporosis, if you have any of these tendencies it is recommended to take extra precautions in your activities before bone fractures occur. This disease is often called a “silent illness” because it can never be detected until bone fractures take place. When the breaking of bones started to appear, it becomes complicated even more.
Excessive drinking of alcohol, heavy smoking and soda beverages must be avoided to maintain a clean internal system and to properly facilitate the absorption of calcium. Smoking, though its relation to bone loss is unclear, it is noted that certain tobacco substances hamper the bone nutrients action in body tissues. Alcohol can block the process of calcium absorption in bone tissues because of alcohol’s antidepressant properties, therefore must be moderately taken or better yet avoided, especially to those who have higher risk factors. Vitamin D is very important in the absorption of calcium, 1,500 milligram per day for adults are the recommended dosage, getting enough of sunshine every morning before ten o’clock is one of the most ideal body regimens to receive vitamin D.
Exercise can effectively promote bone strength and density contributing even more to a steady bone bank. Hiking, dancing, climbing stairs, aerobics, swimming and rowing are the best weight bearing exercises for building bones. Sedentary lifestyle has always been considered as a major factor in losing bone strength later in life, physical inactivity can significantly lessen Bone Mineral Density (BMD). Exercise help maintain the proper functioning of the muscles, it provides a more revitalized body system with the constant pulling of strengths, in the absence of physical movement, all tissues in the system gradually ruin which lead to exhaustion. Regular activities: brisk walking, carrying objects, pulling materials, invigorate tired muscles and bones.
Osteoporosis can be fatal if taken for granted, an old adage that goes: “an ounce of prevention is better than a pound of cure” is definitely true, so while osteoporosis is not yet overtaking your system, the good start is now, prevention always lead to a more healthy life, daily body stretching is good enough to give your bones some boosting power.