No matter what your age is, you need to tackle the matter of preventing any harm to your bones now rather than later! Osteoporosis is a condition you have most surely heard about and you do not even like its name. Wait for it, what it actually is will make you start your fight to keep bones as healthy as possible immediately.
As you grow older the inapt ability your body has to recover your bones gradually becomes weaker and weaker and as the time goes by your bones begin to lose their density. From the age of 35 you are likely to experience the first symptom – a fracture after a relatively mild trauma, like falling from a higher surface to the ground.
So what is it that you can do now rather than wait for the first sign to invest into a painless future?
1. Exercise on a regular basis
As you grow older your body is not as flexible as it used to be and you have to do a bit of work out not only to stay feet but care about your health, and prevent conditions such as osteoporosis too. Everyone aged more than 19 should introduce a work routine into their daily lives. What you need is 150 minutes of aerobics exercises per week, and a lot of workouts related to your posture. The key to successfully fighting against this condition is to go for weight-bearing and resistance workouts. Some of the weight-bearing ones you can opt for are walking, dancing, stair climbing – the ones you can or already do every day. Try to walk at least 5 miles per week. It is easy to do! Get off at an earlier bus stop and enjoy a walk that will help your bones and mind to relax. When it comes to resistance exercises, if you do not like gyms you can do them at your home. You should do this kind of exercise three times a week to successfully prevent the first signs of osteoporosis.
2. Healthy eating
A healthy balanced diet is the pre-requisite for having a healthy lifestyle but it is specifically important for fighting against conditions such as osteoporosis. You need to think in the terms of placing food rich in Vitamin D as your priority on the grocery shopping list. Our skin absorbs Vitamin D from the sun, and those living in areas where there is insufficient sunlight must think ahead of the time and embark on preventing osteoporosis as soon as possible. If you spend a little time outside you are bound to have low levels of Vitamin D and you will need to go for healthy groceries: tuna, salmon, yoghurt and mushrooms.
3. Calcium intake
What your bones lack in order to be strong is calcium so you need to look for means how to take in the sufficient amount of it per day, which is 700 mg for adults. Your body is in dire need of this mineral as it helps it work normally. The density of bones is directly related to the amount of calcium there is. To get the right amount of this mineral in your body, you can buy calcium supplements and/or eat a lot of leafy greens. Whatever you choose, do it as sooner as you can.
4. Give up on alcohol
Having a one too many never seemed like a much of a problem when you were younger but apart from having more severe hangovers, your body is trying to send you an alarm signal that it suffers and your bones will suffer even more if you do not limit alcohol intake. Alcohol has a bad effect on calcium because it interferes with the absorption and heavy drinking affects your liver so it can have issues regarding calcium, too. Limit the amount of alcohol you drink or quit completely in order to grow old with healthy bones.
5. Good-bye smoking
Smoking is good for nothing. It creates a large amount of free radicals which attack your body’s defence. Those kill the cells intended to make and keep bones safe. Everyone is aware of the hardships you will face once you decide to quit smoking, but your bones and life are at stake, so is there a better reason to stop it right now?
Osteoporosis is a condition that develops gradually over the years so if you want to be safe in the old age, you need to do everything to prevent it, starting from now on! Forget about alcohol and smoking, exercise regularly, have a healthy diet with lots of calcium and Vitamin D and enjoy the sunlight.