Say No To Osteoporosis And Promote Bone Health

Osteoporosis, a hidden foe and aging typically go along with. Lays your bones at risk for breaking by falling even from minor things like sneezing or smashing into something that would otherwise just cause a small mark or discoloration.

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What is Osteoporosis?

Osteoporosis is a bone disease that happens when your body dissipates too much bone, makes then shorter in required sizes, or both. As a result, bones become feeble, spongier, and prone to fracturing, which can be caused by bending over or even by coughing. 

It often remains silent because many people know when they are afflicted with a fracture or in any traumatic event. Others may notice their spine to curve or getting shorter, which can indicate bone drop.

Relatively, in Osteoporosis causes hip fracture, wrist, or spine, and in severe cases, fortunately, there are several lifestyle habits of the essence, which you can adopt & practice to make your bones strengthen and keep osteoporosis at bay. Here’s what the research tells us. 

Foods for Bone Health

People used to think it is milk, yet what does milk have in it that builds strong bones? Most people say “calcium.”

When you consider healthy bones, you probably think of "milk" that a symbol of Calcium; since calcium is indispensable to skeletal health, calcium is a mineral that plays concrete in building bones, making them stronger, you need to take Vitamin D3, magnesium, potassium and etc.

Milk is enough for infants and a child, but for adults and aged if added banana/s in a glass of milk that’s a much greater impact on osteoporosis deterrence and the strength of the skeleton.

According to the research of the National Osteoporosis Foundation,

Osteoporosis causes 2 million broken bones and $19 billion in related healthcare costs annually. Currently, there are nearly 54 million Americans affected by osteoporosis. Hence osteoporosis mostly affects aged people, the process of bone loss typically begins much earlier in life. 

Bone mass puts a stop to increase around age 30, after which lifestyle and habit's preferences can either cherish healthy bones or start promoting bone downturn and porosity that may one day lead to serious trauma. That’s why, even if you’re in your 20s, 30s, or 40s, it’s of the utmost importance to decide on to embrace that lifestyle, which sets you up for a stronger Iron-bone old age.

 National Institute of Aging

 What Causes Osteoporosis?

Many factors lead to retrogression of bones over time.

Some of the factors are not to be restrained. These constitute being over the age of 50, being female, being postmenopausal, or having a family history of osteoporosis, and having a minor chance; in hormone variation according to the age that naturally occurs may also increase osteoporosis risk, especially the increase in parathyroid hormone, which maintains and regulates calcium and phosphorus levels in bones.

There are also several lifestyle factors, if we do have control over, which can contribute to osteoporosis risk, that's Alcohol Addiction, Smoking, sedentary lifestyle, being under or overweight, not eating enough fruits and veggies, and eating too many amounts of protein and sodium, as well as not getting enough calcium, vitamin D, magnesium, or vitamin B12 supplements, can all raise the risk for osteoporosis.

Certain drugs [here’s NCBI’s Article worth reading] may also cause the bone to drop gradually. Some of these contain steroids like glucocorticoids, proton pump inhibitors (PPIs) that are taken to reduce stomach acid, the class of antidepressants known as selective serotonin receptor inhibitors (SSRIs), some type 2 diabetes med (like thiazolidinediones), anticonvulsants, medications to defend against blood clots (like heparin), and some chemotherapies. 

If you use one of these medications and aren’t sure how it may be influencing your bone health, it’s a good idea to have a conversation with your health professional so you can make a better decision.

Pre-existing conditions can also lead you to higher risk for osteoporosis. If you have Celiac disease, multiple myeloma, inflammatory bowel disease, cancer, lupus, or liver or kidney diseases, you may have a higher threat of developing osteoporosis. This means adopting healthy lifestyle habits — such as nutritious diet and weight-bearing exercise — that may put osteoporosis at bay.

How To Lapse it entirely or somehow Intercept 

It's crucial to prevent osteoporosis or else reversing, a person can do more up. Always remember! What or whichever food you eat, means you are building blocks of your skeleton and other parts of your body.

Calcium Plays the significant Role in Osteoporosis Deterrence

Calcium is the most abundant & substantial mineral in your body, and it’s found particularly in the bones and teeth. Our bones undergo constant alteration, in which they manage calcium absorption and deposition needed for bone formation and maintenance. 

As you age, our bones are inclined to lose more calcium than they maintain, and can develop the risk of osteoporosis. This is especially frequent among postmenopausal women.

How much calcium do we need? Here are the recommended dietary allowances (RDA) based on the age groups:

• 0-6 months = 200 mg
• 7-12 months = 260 mg
• 1-3 years = 700 mg
• 4-8 years = 1000 mg
• 9-13 years = 1300 mg
• 14-18 years = 1300 mg
• 19-50 years = 1000 mg
• 51-70 years = 1000 mg for men; 1200 mg for women
• 71+ years = 1200 mg

Do You Need Dairy to Get Enough Calcium?

Governments aided the dairy industries, since long that milk is a key to counter Osteoporosis. However, it's enough for up to the infants or childhood age, and else for adults or aged, the milk is not about par. If you're a senior! Use milk, mix it with banana, oats or etc. for more assimilative calcium.

Studies have shown that fracture rates are significantly higher among populations that are used to taking higher amounts of dairy, as compared to those that consume little to none.

In the Harvard Nursing’s Health Study, researchers took up 77,761 women between the age of 34 and 59 years for 12 years.

They found that those who ingested the most calcium from dairy foods broke more bones than those who rarely drank milk. So maybe you don’t need dairy for strong bones. And studies have shown that getting large amounts of calcium might not help much, if at all, yet getting enough calcium is still good that our skeletal system requires or our body can absorb. And there is a heap of Plants, Plant Foods and Dried Fruits that can do the job.

Conclusion 

Say No To Osteoporosis And Promote Bone Health With Healthy Food And Lifestyle. Osteoporosis is an indisposition that is alike to an enemy in the dark. People come to know when there is a fracture or any kind of bone twisting caused by trauma usually in old age, so we should always be aware of it, and this upset can be countered by focusing on our diet and various types of exercise. 

Written By

  Wasim Noor