There are over 44 million people in the United States who suffer from osteoporosis. This is a number that is likely to continue to rise unless people are educated about the disease. You can keep osteoporosis at bay with a few simple tips that include changing some foods in the diet and changing your activity routine. Here is what you do:
Watch What You Eat
One of the things that you can do to reduce bone loss is to stop drinking soft drinks. Yes, you will have to give up your beloved Dr. Pepper. The reason behind this is that these beverages suck the calcium from your bones, which leads to osteoporosis in the future. Water and milk are the best choices for your bones.
Contrary to what many people feel with dieting, eating a lot of protein can reduce the levels of acid in the body. This will result in a loss of calcium through the urine. To help keep your calcium levels at a good level, you should consider adding certain foods into your diet that are great resources for calcium. Other than the obvious milk and cheese, you could also add in kale, sardines, broccoli, and bok choy. So if you’re lactose intolerant, don’t worry too much about trying to keep up with the calcium. It is possible for you to live a healthy life enriched with this very important vitamin.
If you don’t like to eat foods with calcium in them or drink beverages that have a high amount of calcium and vitamin D, then consider taking a supplement, like those from AlgaeCal Inc, on a daily basis. A plant calcium is often the best supplement that you can get because it comes from minerals that are found in sea water. You can get supplements from your doctor or from a pharmacy. Before taking any supplement, however, you should do your research on it and discuss it with your doctor so that you can be aware of whether or not it would be a positive thing to introduce into your body.
An easy way to help to prevent osteoporosis is to go outside and get some sun on your skin. Vitamin D is a component needed that will absorb calcium into the bones. Without an adequate amount of vitamin D, then the body won’t have a way to process the calcium that is present. Even spending 15 minutes a day in the sun is better than nothing and will give your body a boost of the vitamins needed to be healthy. Anytime you go out in the sun, wear sunscreen so that you don’t burn.
On a side note, you can also get vitamin D from a variety of foods and not just the sun (although that is an important source). Along with going outside, you can try eating fatty fish (think tuna or salmon), cheese, egg yolk, caviar, and mushrooms. Such foods will help strengthen your immune system, help with seasonal depression, keep cancer at bay, strengthen bones, and help fight off dementia. That’s just how important vitamin D is. Don’t think, however, that you can just eat your way to those benefits. Your time in the sun is still very important.
Get More Exercise
When you exercise, oxygen is circulated in your body along with the blood and nutrients that are needed to maintain your health. As the muscles and bones work together, the muscles will send a signal to the bones that they need to work so that they can become stronger. Any kind of activity can increase the density in the bones, such as walking for 15 minutes a day or going for a hike in the woods. However, it is very important to make exercise a regular thing. You should always strive to have 30 minutes a day total when it comes to being active. If this is something that you are currently not in the habit of, try to get to that point little by little. Set goals to be active for that long three times this coming week. Then, increase by one more day every week until you are fully active.
Your bones rely on the decisions that you make so that they don’t break and become brittle when you are older. Once the density is gone, it’s hard to get back, but there are some things that you can do to prevent the loss from occurring. Eat healthy foods, and take supplements as needed. Get plenty of exercise as well to keep the bones strong.