A lot of people think that osteoporosis, which involves a loss of bone mass in the body leading to brittle bones and easy fracturing or breakages, is a disease of old age. In fact, although it’s more prevalent in older people, especially post menopausal women, it can affect adults at any age.
Once you’ve been diagnosed there are a few things you can do in managing osteoporosis and preventing more rapid deterioration, but there is still work to be done understanding how to cure osteoporosis. Taking good care of yourself becomes even more of a priority. However, there are a number of ways you can encourage bone mass development in your body and by investing some time and energy early on you can ensure that you don’t develop the more serious effects of this debilitating and sometimes consequently painful condition. Managing osteoporosis then becomes a more serious set of lifestyle changes.
Interestingly, with a particular female obsession of size zero celebrities, although being obese is never going to be a sign of good health it actually helps the female body to have a bit of extra weight. Whilst osteoporosis is not solely a female condition, women tend to be more prone to developing the disease. Increasing muscle mass can be a way of maintaining body weight and thus mechanical load on bones when muscles act also.
There are the more obvious ways to take care of your bone mass, such as not smoking and not drinking too much alcohol. Not doing any exercise may also be asking for trouble (for a number of debilitating conditions when you get older), being bedridden for any extended periods of time, a chronic illness or long term use of medication which contains steroids – asthma sufferers in particular need to take extra precautions.
There’s a lot publicity about calcium supplements or drinking milk, both of which can be helpful. Some foods can also provide you with vitamin D, although the best source of the latter is sunlight or in winter daylight. Foods such as oily fish like salmon, tuna and mackerel, dairy products, eg cheese and yoghurts, dark leafy vegetables and egg yolks are all good vitamin D and calcium dietary sources. Steve Grant wrote two great articles on the nutrition side of things.
There are specific exercise you can do that will really help you in preventing osteoporosis naturally . Those that strengthen your muscle mass, which in turn helps bone density. You can get strength training from most of our beginners workouts all the through to our more advanced workouts. Load bearing and impact exercise are the best form of exercises for optimal bone health and preventing osteoporosis naturally.
You may also have to take extra preventive care if you have a family history of osteoporosis, especially if your mother or grandmother were affected. The symptoms can be as simple as a dull ache in your back or, over the age of roughly 55-65, any acute sharp pain from vertebral compression fractures. The neck can also be a significant sign of the disease developing and having a postural assessment can diagnose and monitor changes over time.
Preventing Osteoporosis naturally entails making some simple basic changes in your lifestyle you can really help yourself by increasing your bone mass density: quit smoking, drink less alcohol, improve your diet with foods rich in calcium and vitamin D and exercise, especially muscle strengthening activities. A lot of older women choose yoga and pilates and while these are superb for maintaining posture and flexibility, they are not quite as helpful for bone mass density. Needless to say, by doing any of these things and adopting a healthier lifestyle you are not only helping to prevent osteoporosis, you will also be helping your body to combat the development in your later years of a whole range of diseases.
For more help in prevention and managing osteoporosis you can contact our specialist Stephen Makinde