To avoid osteoporosis...dos and don’ts
Preventing osteoporosis is not always possible, but reducing its risk is possible. These are some tips for healthy bones. -Do not stop dairy: Dairy products are the largest source of calcium and are important for bone health. -No to diet: Following a severe diet can lead to not obtaining the necessary amount of important nutrients for bones, which increases the risk of Osteoporosis. A healthy, balanced diet is best for bone health.
-Do not be afraid of exercise: Exercising does not strengthen the muscles and tighten the body, but it builds bone strength. It reduces bone loss in the elderly. It has been proven that exercising reduces the risk of osteoporosis by 59%.
– Limit salt intake: Salt directly affects the amount of calcium the body excretes in the urine. The more salt we eat, the more calcium is excreted. Therefore, for strong and healthy bones and to reduce the risk of heart disease and stroke, you must limit salt intake. Add milk to your coffee: caffeine also increases the excretion of calcium in the urine and reduces Calcium absorption rate. Drinking three cups of coffee a day is enough to promote bone loss. But research shows that we can prevent this by increasing the amount of calcium we consume, trying to drink your coffee with milk, and reducing the amount of caffeine we consume per day.
-Stop smoking: It has been found that the bone mass of smokers is much lower than the bone mass of non-smokers. It is believed that cadmium found in cigarettes reduces bone density. Always choose foods fortified with calcium: Most of us do not get the amount of calcium we need, so drinking milk fortified with additional calcium is a good way to increase the amount of calcium (two glasses of calcium-fortified milk will give you the same amount Calcium from three cups of regular milk) and if you do not like milk, there are many other alternatives.
-Don’t stay indoors all day: Ultraviolet rays on the skin are the best source of vitamin D, which increases the absorption of calcium and phosphorus, maintains calcium levels in the blood, and helps strengthen the skeletal system. Exposing 15% of your body to sunlight for 10 minutes a day in the summer and about 20-30 minutes in the winter helps ensure you get the required amount of vitamin D and reduces the risk of osteoporosis.
-Eat protein: Studies have linked lower protein intake in older adults to increased bone loss. For bone health, make sure to include protein in your diet along with calcium.