Seven ways to help fight osteoporosis
1 – Take a good look at your salt intake
2 – Don’t drink fizzy drinks
Carbonated drinks also play a role in weight gain, which can also lead to adverse effects on bone health. Look for other healthy alternatives when you reach out for something to drink, such as water or low calorie beverages with little to no sugar. Your bones will thank you.
3 – Don’t smoke
Not only is smoking bad for your lungs, it is also bad for your bones. Cigarette smoking was first identified as a risk factor for osteoporosis more than 20 years ago. Recent studies have shown a direct relationship between tobacco use and decreased bone density. Analyzing the impact of cigarette smoking on bone health is complicated. It is hard to determine whether a decrease in bone density is due to smoking itself or to other risk factors common among smokers.In addition, most studies on the effects of smoking suggest that smoking increases the risk of having a fracture. Not all studies support these findings, but the evidence is mounting. For example:
- The longer you smoke and the more cigarettes you consume, the greater your risk of fracture in old age.
- Smokers who fracture may take longer to heal than nonsmokers and may experience more complications during the healing process.
- Significant bone loss has been found in older women and men who smoke.
- At least one study suggests that exposure to secondhand smoke during youth and early adulthood may increase the risk of developing low bone mass.
- Compared with nonsmokers, women who smoke often produce less estrogen (a sex hormone) and tend to experience menopause earlier, which may lead to increased bone loss.
- Quitting smoking appears to reduce the risk of low bone mass and fractures. However, it may take several years to lower a former smoker’s risk.
Information taken from the NIH Osteoporosis and Related Bone Diseases National Resource Centre.
4 – Get more calcium
Good sources of calcium include low-fat dairy products; dark green, leafy vegetables; and calcium-fortified foods and beverages. Supplements can help ensure that you get adequate amounts of calcium each day, especially in people with a proven milk allergy.
5 – Did you get enough Vitamin D today?
When people think of vitamin D, they think of going outside and getting sunshine. It turns out that this might be a good idea for your bone health as well. Vitamin D plays an important role in calcium absorption and bone health. Food sources of vitamin D include egg yolks, saltwater fish, and liver. Many people, especially those who are older, may need vitamin D supplements to achieve the recommended intake of 600 to 800 IU (International Units) each day.
It is difficult to specify exactly how long people should aim to be in the sun for. This is because the time required to make sufficient vitamin D varies according to a number of environmental, physical and personal factors and may vary between individuals. It is believed that the time required is “typically short and less than the time needed to redden or burn”. Regularly going outside for a few minutes around the middle of the day without sunscreen is suggested as best and that “the more skin that is exposed the greater the chance of producing sufficient vitamin D before burning”. Importantly, this advice applies in the UK, and not necessarily in hotter climates.
It is reported that in practice this means between “10 and 15 minutes in the UK summer sun, without sunscreen several times a week is probably a safe balance between adequate vitamin D levels and any risk of skin cancer”.
Information taken from NHS
So, next time spend a little more time outdoors for some vitamin D or try a supplement that works for you.
6 – Exercise
7 – Avoid excess alcohol
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From the Team at Archibald Chiropractic Clinics
"Treating the cause, not the symptoms"
Dowry Chiropractic Clinic Established in 1987 – Experienced Bristol Chiropractors