About 200 million people worldwide are suffering from osteoporosis, a condition that causes bones brittle, brittle and vulnerable to breakage.
Thirty per cent of all postmenopausal people have osteoporosis, and one-in-six white women would lose their hips throughout their lifetime as a result.
There is no reason to become a statistic when it comes to osteoporosis.
There are ways to strengthen old bones. Both of these steps would also boost optimal safety and lifespan.
Decompression belts at Halo are great to fight pain after a fall but let’s check out ways to tackle bone pain on its own. Here are a few tips to increase bone health.
6 Ways to Boost Bone Health
- Exercise yourself
Only 30 minutes of exercise a day will help to reinforce bones and avoid osteoporosis.
Weight-bearing exercises, like Yoga, tai chi, and walking, help the body withstand gravity and stimulate the growth of bone cells. Strength-training builds muscles that also increase bone strength.
- Eat a healthy meal.
Dairy foods, seafood and leafy green vegetables are both high in calcium and vitamin D, which have been proven to strengthen bones.
In addition, a link has been found between Omega-3 fatty acids found in fish and linseed and bone health. Blueberries may also reinforce muscles.
Target for five servings of fruit and vegetables and at least three servings of low-fat or non-fat dairy items, including meat, cheese and yogurt, every day.
- Take your supplements
It’s hard to get all the nutrients your body needs from the food you eat — especially if you have lost your appetite. Calcium, Vit D, and Omega-3 supplements have all shown to improve bone strength.
Please make sure to consult with the doctor and see if any medicines you take can have a detrimental effect on the prescription drugs.
- Provide your body with the necessary calcium and vitamin D that it needs.
Sunlight lets the body consume vitamin D from the food you eat. Experts prescribe five to 10 minutes of sun exposure (without sunscreen) to the palms, shoulders, and ears, two to three days a week, to help the body absorb the vitamin D required for bone protection.
- Avoid salty foods and caffeine beverages
Foods that are high in salt or are overly processed have been shown to prevent the body from absorbing calcium. Extremely caffeinated beverages will do the same thing.
Limit the intake of these foods for better bone health — and better overall health as well!
- Get a scan of bone density
While this simple diagnostic procedure isn’t going to strengthen your bones, it can let you know if you’re doing enough to improve bone health.
It is recommended that all women over 65 years of age and men over 70 years of age should have a bone density scan.
Stronger bones and better health go hand in hand.
The steps that you take to build stronger bones and prevent osteoporosis are also good for your overall health. These five tips will help older people build stronger bones. Although, whatever the age, it’s never too late to continue the treatment of osteoporosis.