It’s an unavoidable truth: As you age, your bones get thinner and lose their thickness. After some time, you turn out to be more susceptible to damage.
Luckily, you can find a way to stop the “degeneration” of your bones, called osteopenia, and avert osteoporosis.
Begin with the tips below from bone specialists.
1. Consume calcium-rich foods
Besides dairy products, go with fish with bones, for example, salmon, sardines or whitebait. For extra benefits, serve them with a side of dark leafy green vegetables or broccoli. Almonds, dried figs, braced tofu and soy milk are additionally calcium-rich options.
2. Take calcium supplements
The U.S. recommended daily allowance for calcium is 1,000 mg a day during your 20s, 30s and 40s. In any case, you need more as you age. Check with your specialist before taking supplements to discover what amount is ideal for you.
For instance, after menopause, most ladies need 1000 to 1,500 mg
a day unless they take hormone treatment. Your body can only absorb 500 mg of calcium at once, so spread your intake throughout the day.
3. Add D to your day
To assimilate calcium, most adults need 1,000 to 2,000 IU of vitamin D every day. Pills made up of combined calcium-vitamin D don’t meet this necessity.
Furthermore, the majority of us don’t get enough vitamin D the way it was done in the good ‘ol days — from the sun. Taking a vitamin D supplement will guarantee you meet your day by day needs.
4. Begin weight-bearing activities
To improve bone quality, do exercise that “loads” or packs your bones. “Running, high-impact aerobics, repetitive stair climbing, dancing, tennis and basketball are best to build bones. If you have osteopenia, osteoporosis
or joint pain, try walking. Be sure to clear any activity with your doctor first.
5. Try not to smoke, and don’t drink unreasonably
Decrease in bone mineral density is connected with tobacco use and excessive alcohol consumption. If you smoke, consider joining a program that will help you quit. If you drink, stick to no more than one shot a day.
6. Get your bone mineral thickness tried
Your doctor can obtain a fast and painless snapshot of bone health employing a single X-ray test called DXA. This test measures bone mineral density helping to figure out risks of osteoporosis and fracture.
Doctors advise testing for women within two years of menopause. Earlier tests are suggested for men and women with certain diseases and for anyone taking medications that increase risk, like long-term steroid therapy.
7. Consider medicine
Perimenopausal women need to think about hormone therapy to increase decreasing levels of estrogen, which are related to bone loss. Anybody diagnosed with osteopenia or osteoporis can take medications to prevent harmful hip and spine fractures.
Talk to your doctor concerning options such as bisphosphonates, teriparatide or denosumab. Remember,none of these medications functions well without calcium and vitamin D as building blocks.