Three natural ways to prevent osteoporosis
Osteoporosis is a condition where bones lose density and become brittle and easy to break. Over many years of fractures caused by trips, falls and even sneezing, osteoporosis can result in disability, chronic pain and increased risk of death.
While you may be perfectly healthy now, ensuring you look after your body as well as possible could help prevent future problems. Here are three easy and natural ways you can help stave off osteoporosis:
1. Adjust your diet
Make sure you get plenty of calcium and Vitamin D in your diet, as these nutrients are essential for bone strength and hardness. According to the NHS, adults need 700 mg of calcium every day to stay healthy. However, exceeding 1500 mg a day could lead to stomach pains and diarrhoea.
The best sources of calcium are:
- dairy – milk, cheese and yoghurt
- green leafy veg – cabbage and broccoli
- soya beans
- bony fish – sardines and pilchards.
Vitamin D deficiency can cause bone deformities, teeth problems and pain. While most of our vitamin D comes from the sun, it is possible to get some from food including:
- oily fish – salmon, mackerel and sardines
- fortified breakfast cereals.
2. Do weight bearing exercise
Exercise will encourage your muscles to adapt to the impact of your body weight by building density. This will slow down the process of bone thinning that occurs naturally with age and help prevent fragility.
3. Get outside
We get most of our vitamin D from the sun so get outside and let the rays soak in. Of course, sun rays also contain harmful UV which can cause cancer, so try not to exceed 15 minutes of direct exposure.
In some cases physiotherapy is thought to benefit people suffering from osteoporosis. Through special exercises, physiotherapy can help strengthen bones, reduce falls and manage pain. To find out more, please visit our Physiotherapy page.
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