Health
Be well: Keep your bones strong to prevent osteoporosis
Could is Nationwide Osteoporosis Consciousness and Prevention Month. The quite common situation of osteoporosis happens when the physique doesn’t create sufficient bone tissue to maintain up with the quantity that’s absorbed by the physique — leading to weak, brittle bones.
The illness impacts round 10 million Individuals, with one other 44 million prone to creating it, in keeping with the Bone Well being & Osteoporosis Basis (BHOF), headquartered close to Washington, D.C.
Practically 20% of ladies aged 50 and over have the illness, together with virtually 5% of males aged 50 and over, the Facilities for Illness Management and Prevention states.
The excellent news is that the situation is basically preventable.
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Individuals with osteoporosis are extra prone to sudden and surprising bone fractures, stated Dr. Ardeshir Hashmi, chief of geriatrics for Cleveland Clinic.
Practically 20% of girls aged 50 and over have the illness, together with virtually 5% of males aged 50 and over. (iStock)
Most individuals aren’t conscious they’ve osteoporosis till they expertise a fracture.
“Sadly, most individuals discover out the arduous manner,” Dr. Hashmi stated in an announcement offered by Cleveland Clinic.
“They don’t suppose they’ve ever damaged something earlier than they usually say, ‘Properly, the autumn wasn’t as unhealthy as I believed it will be. I didn’t suppose I might get these fractures,’ and but there they’re with a fracture.”
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“By definition, that fragility fracture means you’ve osteoporosis.”
The important thing to minimizing bone loss is to start out implementing wholesome habits as early in life as potential, Hashmi stated.
These embody consuming meals wealthy in calcium, protein and vitamin D; taking bone-strengthening dietary supplements equivalent to vitamin D; and exercising often.
Consuming meals wealthy in calcium, protein and vitamin D; taking bone-strengthening dietary supplements like vitamin D; and exercising often can cut back the chance. (iStock)
A few of the finest meals for bone well being are fish (salmon, mackerel, tuna and sardines), dairy merchandise (low-fat and non-fat milk, cheese and yogurt), fruits, inexperienced leafy greens and meals fortified with calcium and vitamin D, per the BHOF.
Most individuals aren’t conscious they’ve osteoporosis till they expertise a fracture.
Sure meals and drinks can put you at larger danger of bone loss and must be consumed moderately.
These embody salty meals, alcohol and caffeinated drinks. Smoking additionally will increase the chance.
On the subject of train, Hashmi urged a mix of cardio coaching (cardio) and power coaching (weights).
For individuals who are involved, Hashmi stated it’s essential for folks to speak to their doctor about scheduling a bone density scan. (iStock)
Even small quantities of train are helpful — and it doesn’t must occur on the health club. Strive incorporating small bursts of motion into your each day routine, the physician urged.
Strolling, climbing stairs, using a motorcycle, dancing and even gardening are all respectable methods to extend bodily exercise and assist preserve bones robust.
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“For some folks, it’s even water-type exercising, like aquatic remedy or swimming,” Hashmi stated. “The resistance comes from the counter-pressure of the water. So, if I used to be within the pool simply strolling round, that will give me some power coaching and a few cardio train as properly.”
For individuals who are involved that they’re prone to osteoporosis or might have already got it, Hashmi stated it’s essential to speak to a doctor about scheduling a bone density scan.
For individuals who are identified, medicines may also help strengthen bones and cut back the chance of fractures.
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