You can prevent the chances of osteoporosis in old age through several ways. Prevention is better than cure and so you need to start making your bones stronger at an early age. Bone mass decreases after 35 years. It occurs rapidly in women after their menopause. They loose 20% of their bone density during the first five to seven years of their menopausal age. This is due to the decrease in oestrogen levels. There are five surefire ways to strengthen your bone density and prevent chances of osteoporosis in old age.
1. Take enough calcium.
Calcium is useful in strengthening your bones. The sources of the mineral include low fat and fat free dairy products like milk, ice cream, cheese and yoghurt. Calcium can cause constipation and kidney stones if taken in large quantities so do not overdo it.
2. Give your body some vitamin D.
Vitamin D acts as a helper to calcium. It maintains the normal level of calcium and aids its absorption. The main source of vitamin D is the sun, so allow yourself to bask in the sun sometimes. Other sources include leafy greens and fortified dairy products. You can also use vitamin D supplements if you are living in a cloudy climate.
3. Eat your fruits and vegetables.
Fruits and vegetables are rich in nutrients which are essential for skeletal health. Magnesium is useful in helping calcium get into cells, vitamin B enables cells to regenerate and vitamins C and K regulates the secretion of enzymes responsible for strengthening bones.
4. Reduce stress.
Stress raises the cortisol levels. When cortisol are increased for a long period it can cause the loss of bone mass. How? It opposes the work of insulin hence raising blood sugar levels and causing calcium loss in urine.
Do exercise even the smallest ones like taking a walk, hiking or just climbing the stairs. When you exercise, muscles pulls agains the bones and reminds them that they are needed to be strong.
Other ways that doctors suggest include quitting smoking and reducing alcohol consumption.