Advice & Tips

How To Prevent Osteoporosis – Tips For Women

Osteoporosis is a really common condition that mostly affects premenopausal women. However, it’s never too late or even too early for you to find ways to prevent it. Making certain simple changes in your life now can help you reduce the danger of developing this condition later on life. These tips will help you achieve this:

Familiarize Yourself with the Disease

Just like any disease, you can’t prevent osteoporosis if you don’t even know what it is in the first place. Osteoporosis is a medical condition that makes the bones to weaken and become brittle, thereby resulting in increased bone fractures. The condition is frequently a result of low levels of phosphorus, calcium, and other substantial minerals in your bones. This condition can make your bones so weak that minor strains, like coughing or bending over, could cause a very painful fracture. Check if your family has a history of osteoporosis, since this might increase your odds of developing the condition. Once you reach menopause, ensure you go for bone-density screening on a regular basis.

Improve Your Calcium Intake

Research shows that sufficient calcium intake is vital in reducing your risks of developing osteoporosis. Nevertheless, the quantity you need does change all through your lifetime. Your needs for calcium are greatest during your childhood, pregnancy, adolescence, breast-feeding and even post-menopause. However, as you get older, your body gets less efficient at absorbing the calcium hence the need to get the most absorbable forms of calcium. Calcium carbonate is one of the most absorbable forms. Most of the cheap calcium supplements don’t contain the most absorbable forms. And if you take a supplement that can’t be absorbed by your body, you’re simply wasting your cash despite how little you spend. You could also go for other natural calcium sources like dairy products, cooked kale, soy products, broccoli, canned salmon with bones, and oats.

Ensure You Get Enough Vitamin D

Vitamin D enhances bone health by assisting in the absorption of calcium, and also helps improve muscle strength. Spending approximately thirty minutes in the sun can help provide your body with enough amount of vitamin D to help prevent osteoporosis. However, you can also get this nutrient from oily fish like tuna and sardines and also egg yolks. Alternatively, you could take vitamin D supplements but ensure you get the most absorbable form. The best and most absorbable form is cholecalciferol, also known as vitamin D3. This is basically what’s produced by your body.

Work Out Often

Workout can help strengthen your bones and slow down your bone loss. It’s a great idea to start working out at a younger age and continue with the workouts all through your life. Exercise will help your bones irrespective of your age. Strength training workouts will help build your muscles as well as the bones in your arms and upper spine, whereas weight bearing workouts, like jogging, walking and stair climbing, will help strengthen the bones in your hips, legs and lower spine. All these work to prevent osteoporosis.

Take Mangosteen Extract

Mangosteen is a fruit which contains special antioxidants known as xanthones. Studies show that one of the numerous health benefits of dietary xanthones is a reduced risk of developing osteoporosis.