Introduction

If you suffer from osteoporosis or are over 30, you should definitely consider improving your bone health. It is true that your bones get weaker as you age, but by making some lifestyle changes you can prevent severe bone weakness and stiffness.

Here are five steps you can take to prevent bone loss and improve your bone health even if you suffer from osteoporosis. Can improve.

1. Calcium and vitamin D

Lactose strengthens bones and vitamin D helps absorb calcium into bones. Women reaching the age of menopause need 1200 milligrams of calcium and 400 to 600 international units of vitamin D per day. Get your calcium and vitamin D tested to know your bone health. You can use milk and milk products to get calcium. Apart from milk, calcium can also be obtained from vegetables such as spinach, broccoli and Swiss chard. Also used in the form of calcium and vitamin D supplements. Consult your physician to choose the right supplement for you.

2. Weight lifting exercises

Once you start taking an adequate amount of calcium and if you suffer from osteoporosis, taking this medication will prevent further deterioration of the bones. But the bones need to be subjected to stress in order to strengthen them. This is why exercise is so important for bone strength. Both walking and weight-bearing exercises play a key role in strengthening bones. It is also important to do yoga, pilates, specific lower back exercises and abdominal exercises. By strengthening your body structure, you can prevent bone spurs. By doing these exercises regularly, you can also increase the strength and density of your bones. Contact and consultation with a bone disease specialist is also important in this regard.

3. Avoiding smoking

Nicotine is a bone killer. If you smoke, continuing to take all your bone health medications won’t help either. Nicotine found in tobacco cancels the effect of all these drugs. The same is the case with alcohol consumption. People who drink alcohol and smoke lose up to eight percent of their bone density over the course of a year.

4. Consult a doctor

There are many medications that can cause bone weakness. There are also some medications that cause balance disorders. In this case, it is important that you consult your doctor and take appropriate measures and diet for bone health.

5. Check for bone density

It is important to know the percentage of your bone loss. Its most important test is called DEXA. With its help, your doctor will advise you on the appropriate treatment and precautions. You may have to undergo this test every six months during treatment after taking the medicine.

Your bones are the support on which your body is built. Special attention to the safety and health of this support is the secret of a good healthy life.

Conclusion

Taking proactive steps to improve bone health is essential, especially if you are over 30 or suffer from osteoporosis. By incorporating adequate calcium and vitamin D, engaging in weight-bearing exercises, avoiding smoking and excessive alcohol, consulting with your doctor, and regularly checking bone density, you can strengthen your bones and reduce the risk of fractures and other bone-related issues. Prioritizing bone health today ensures a stronger, healthier future.