10 Ways To Prevent Osteoporosis: Know The Reasons And Cure
Almost half of all women complain about suffering from osteoporosis by age 60. Even one in five women will have a hip fracture in their lifetime, and 50% of them will find it difficult to walk again. Men also suffer from osteoporosis.
What is osteoporosis?
Under this condition, bones become weak and brittle. In osteoporosis, new bone production doesn’t keep up with old bone disposal.
So, what do we do? How can we reverse this process?
Here are 10 ways you can prevent osteoporosis-
- Stop taking soft drinks
According to a Harvard study carbonated beverages such as soft drinks and Champagne extract calcium from your bones. Carbonated beverages also have excess phosphates, which results in more calcium loss.
- Cut down on Protein
Extra protein intake causes acidity in the body, which in turn causes loss of calcium in the urine. Normally people need protein up to 10℅ of their weight. Excess protein may create osteoporosis.
- Balance Your Stomach Acid
Stomach acid is necessary to digest the food and absorb minerals such as calcium, magnesium, and zinc. Yet it should be in the balance between acid and alkaline content on your stomach.
- Cut off Caffeine
You will be surprised to know that each cup of coffee that you drink makes you lose about 150 mg of calcium in your urine. Still, if you are habitually drinking coffee, then increase your calcium intake by 150 mg for each cup you take.
- Get the Right Kind of Calcium
Eat a banana and have dairy products in your diet. You may also take supplements after consultation with your doctor. Calcium tablets(OTC) can be taken on an empty stomach for best absorption. It should be only 500 mg at a time and in total 1000 to 1200 mg in a day.
- Get More Sun
Vitamin D deficiency is also widespread in our society. Vitamin D helps to absorb Calcium and keeps it in the bones. Vitamin D is self-made in your skin when you are exposed to the sun. Using sunscreen blocks up to 90% of your vitamin D production.
- Keep Your Hormones In Check
Hormonal imbalances are one of the most common reasons for calcium loss especially after menopause in women. Similarly, Andropause the male equivalent of menopause also is one of the causes of calcium loss in men.
- Change Your Diet
Stop using refined sugars and starches, it elevates your insulin levels and induces an increase in osteoporosis. A best-balanced diet, which includes proteins, fruits, vegetables, and good fats. Also increasing your fibre intake.
- Stay Stress-Free
Stress causes a rise in cortisol levels. If the cortisol status remains high for long periods it may cause calcium loss. High Cortisol level makes body insulin resistance, ultimately raising the blood sugar, as well causing calcium loss in the urine. Try relaxing techniques like pranayama and meditation.
- Get Exercise Routine
When you exercise, the muscles pull against the bones, it boosts the bones and tells them that they are wanted. Any exercise such as walking, hiking, climbing stairs and light weightlifting can improve bone density. Every day 15 to 30 minutes walk can be helpful.