Simple steps to protect your bones
The best prevention starts in childhood. However, it is never too late to take effective measures to delay or even reverse bone loss.
Your increased risk of osteoporosis depends on how much bone mass you build between the ages of 25-30 and how quickly you lose it as you age, called bone mass.
Getting enough calcium and vitamin D (essential for calcium absorption) and regular exercise keep your bones strong.
Calcium – Our skeletal structure contains 99% of body calcium. Calcium is necessary for the regular functioning of the heart, nerves and muscles and is vital for many important mechanisms, from muscle contraction to blood clotting. The health of your skeleton is dependent on this mineral, which is so important for major bodily functions and uses all but 1% of your body’s calcium. A diet low in calcium increases your body’s risk of osteoporosis. Products such as milk, dairy products and leafy vegetables contain calcium that bones need.
Vitamin D is necessary for the body to absorb calcium. Not getting enough vitamin D can cause your body to use the calcium it stores in your bones. The main sources of vitamin D are; It is found in milk, fish oil, egg yolk, liver and fatty fish such as salmon.
Exercise is critical for healthy bones. In particular, weight training (which can include things like lifting weights, running, walking, push-ups, climbing stairs) helps strengthen your bones. Before starting an exercise program, please consult your doctor.
Lifestyle-Stop smoking. Using tobacco can have undesirable health consequences. You can also add bone loss to this list. Limit alcohol. Excessive alcohol consumption is directly related to increasing bone loss. Avoid fad diets. Trendy diets often prohibit you from consuming the nutrients your body needs. If you need to lose weight, eat a well-balanced diet and consult your doctor.
With more information you can avoid back pain, which affects 80% of the adult population and is the second biggest reason people go to the doctor. If you have back pain and want to get rid of it, consult a neurosurgeon immediately.
