Osteoporosis is a very serious disease of your bones that can lead to breakdown of the bone density, causing it to be weak enough that it is susceptible to breakage. People sometimes do not believe osteoporosis to be serious, since it is a gradual disease with a gradual onset of symptoms. In other words, nobody that gets osteoporosis is metaphorically hit over the head with a crux of issues all at once. Unlike cancer or another serious illness, there is no immediate life-threatening problem when one develops osteoporosis. However, being diagnosed with osteoporosis can truly remove the quality of a person’s life. Luckily, there are precautions that can be taken to prevent the development of this disease which generally affects the elderly. It is very important to take measures early in life so as to avoid this progressive disease later on.
Exercise is a great way to fight osteoporosis early in life. Believe it or not, exercise is critical for the prevention of weak bones and, besides its other positives, this is just another reason why exercise should be a daily part of your routine. Any weight-bearing exercise is particularly good for osteoporosis, such as weight training, running, or other high-impact sports and activities. While you have probably heard that running is hard on the knees or hips, in reality your bones are getting stronger the longer one continues this type of activity. The striking and impact of your foot on the pavement or hard ground actually works to harden the bones to breakage over time.
Weight training is another very popular exercise that is good in preventing osteoporosis. Weight training has become increasingly more popular over the years, and gym memberships have risen drastically as men, women and children alike can now be found lifting weights for good health. Weight training also helps to increase bone density, as well as improve your posture, improve your mood, and many report an improvement in self-confidence.
Other than exercise, you can help prevent osteoporosis with certain supplements. Some of the most common supplements for the prevention of osteoporosis are calcium and vitamin D. Most people are aware that calcium is important for strong bones and teeth. They hear it on commercials and their parents tell them from the time they are little to drink their milk. However, most people probably do not take it as seriously as they should. It really is a good idea to supplement with calcium every day to help prevent osteoporosis down the road. Calcium supports bone density and bone healing.
While it is true that milk and other dairy products are a good source of calcium, you may not be getting all the calcium you need from these sources. If you are a vegetarian or vegan especially, who does not consume any dairy products, it is especially important for you to take a calcium supplement. Broccoli and fortified orange juice contain good amounts of calcium, but you probably cannot stomach enough broccoli to make it worthwhile.
Vitamin D occurs naturally with sunshine, so getting your exercise outdoors can help provide you with the vitamin D you need. Remember to wear your sunscreen, of course. While outside activity in the sun can be a wonderful and fun source of Vitamin D, you will likely not get enough of it without supplementation. Some areas of the country are sunnier than others, and then there are the winter months to consider when people tend to stay indoors more often. With the amount of Vitamin D supplements available, it can easily be incorporated into your daily routine.
In keeping up with your protein consumption, and also increasing your Vitamin C and Vitamin K intake, you can also help keep your bones stronger and prevent osteoporosis. Again, you can do this by supplementing if you are uncertain as to whether your diet provides sufficient amounts of these important vitamins.
A supplement called glucosamine chondroitin, which is actually two supplements generally sold in a compound as one, is very helpful with joint pain associated with age and increased activity level. While not directly helpful for the prevention of osteoporosis, it is used to treat osteoarthritis. You may want to consider adding this supplement to help prevent the aches and pains that sometimes occur in your bones as you age and try to maintain the same level of activity and fitness.
Supplementing with these vitamins, minerals, and aminos can be very beneficial when used in combination with a healthy lifestyle and diet. Make sure to keep your alcohol consumption in moderation for healthy bones as well as cut out any smoking habit you may have, since smoking and heavy drinking both increase the risk of osteoporosis. Follow these simple rules and you will increase your chances of having strong, healthy bones for life.
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