Osteoporosis is a condition where weakening of the bones causes them to be brittle and more prone to break. While most people associate osteoporosis with the elderly, it can occur at any age. To combat the disease, there are many good practices people can take throughout life to try to reduce their risk of bone loss. Even after a diagnosis is received, it’s not too late to make lifestyle changes to try to build bone mass up as much as possible.
Exercise
Exercise is recommended for better overall health, and when it comes to osteoporosis, it can make a difference in balance and bone strength. Suggested exercises include walking, weight lifting, and using elliptical or step machines. Besides strengthening bones, exercise can reduce pain caused by bone loss, and it helps those with bad posture stand straighter. Exercise does not have to be extreme. It just needs to be consistent and done properly.
Cut Out the Sodas
Many people have a soft drink habit that seems harmless. However, the phosphorus acid and caffeine in sodas may be a culprit in bone loss. It’s recommended those with osteoporosis don’t drink more than five sodas a week. However, the best option is to completely replace sodas with high calcium drinks such as full-fat milk or almond milk. Drinking water as opposed to soda is also a great choice.
Quit Smoking
Smoking puts individuals at risk for a plethora of health issues, and osteoporosis is one of them. Smoking interrupts the body’s process of absorbing calcium by messing up the body’s ability to process vitamin D. Without vitamin D, the bones will suffer. Smoking at any time in life puts people at risk for osteoporosis, and after the age of 30, the ability of bones to repair themselves decreases. While damage can be reversed, it’s harder as people age. However, the minute someone stops smoking they are automatically taking better care of their bones.
Consume Vitamin D
Using sunscreen has become an obsession due to the danger of too much sun. However, the health industry’s obsession with sunscreen and avoiding sun exposure has led to another problem: people don’t get enough vitamin D, and we need vitamin D for our bones to stay strong. Luckily, vitamin D doesn’t just come from the sun. Common sources of vitamin D are fish, eggs, and foods fortified with vitamin D. It’s also a good idea for individuals at risk for osteoporosis to take a vitamin D supplement for extra support. Blood testing will help patients monitor their vitamin D levels, and a using vendor neutral archive, which allows images to be shared and stored,is a good idea for patients so they can track their bone progress by allowing doctors access to all their bone images.
Watch Out for Antacids
People take over-the-counter antacids to help with pain related to too much stomach acid. While taking these products for a short period of time may be fine, long-term use of these drugs has been connected to the bones growing weaker. The acid that is suppressed using antacids is actually needed to properly break down vitamins in the gut. There’s also a problem with antacids that contain aluminum. The aluminum takes the place of must-have calcium and results in bones that aren’t as strong as they should be. Those struggling with heartburn or conditions that require antacid use should work with their doctors to make sure they are on the best possible medication for their bones.
While over 60% of those diagnosed with osteoporosis are women, it’s important for everyone to take steps to prevent the disease. Simple lifestyle changes can help anyone combat osteoporosis.
