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Six Ways You Can Start Preventing Osteoporosis Today

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Six Ways You Can Start Preventing Osteoporosis Today

Osteoporosis is one of the most common issues that senior citizens deal with, but your bones start to lose their density long before you’re even thinking about retiring. In fact, bone density typically starts to decrease around age 35!

The sooner you start working to prevent osteoporosis, the better. Read on to learn about five steps you can take today to start preventing osteoporosis.

1. Eat Plenty of Calcium

Calcium is an essential mineral that helps keep your bones and teeth healthy and strong. Calcium is also necessary for proper cardiovascular, nervous, and circulatory system functioning.

Despite its importance, most people are not getting enough calcium on a daily basis (the RDA is 1,000 mg). When you go too long without getting sufficient calcium, your body starts to leech it from your bones in order to carry out various bodily functions.

To get adequate amounts of calcium, start by making sure you’re eating a calcium-rich diet. Getting your calcium from food is generally superior to getting it from supplements.

The list of foods (Osteoporosis prevention diet) that are rich in calcium includes:

  • Full-fat dairy products (calcium needs a “carrier” to be absorbed properly, so fat-free dairy isn’t going to be as effective at delivering calcium to your bones and organs)
  • Leafy green vegetables like broccoli, collard greens, turnip greens, and kale
  • Fish, especially bone-in sardines and salmon
  • Nuts, particularly Brazil nuts and almonds

2. And Get More Vitamin D

Vitamin D is essential for proper calcium absorption, and adults typically need 600 IU per day. Luckily, many calcium-rich foods are also rich in vitamin D, including full-fat dairy and salmon. Egg yolks and beef liver are also good sources of vitamin D.

In addition to getting vitamin D from your food, you can also get it from the sun’s rays. In fact, this is typically considered to be the best source of vitamin D.

You don’t need to spend hours sunbathing to reap the benefits of increased sun exposure. Spending just 10-15 minutes outside in the sun at least two times per week is typically sufficient.

3. Don’t Forget Magnesium

Finally, make sure you’re consuming plenty of magnesium in addition to vitamin D and calcium. Magnesium is also essential for proper calcium absorption and metabolism, and it helps the bones and teeth stay strong and firm.

Good food sources of magnesium include:

  • Spinach
  • Swiss chard
  • Dark chocolate
  • Pumpkin seeds
  • Almonds
  • Black beans
  • Avocado
  • Figs
  • Full-fat yogurt

Many Americans are consuming less magnesium than they should be, which puts them at risk of developing osteoporosis and other serious health conditions. It’s especially important to make sure your magnesium intake is in line with your calcium intake.

Increasing calcium consumption without increasing magnesium can cause the bones to lose magnesium. It can also cause calcium deposits to form in the soft tissues or kidneys — these deposits contribute to arthritis or kidney stones.

4. Exercise Regularly

In addition to consuming sufficient amounts of these essential minerals, you can also stave off osteoporosis by exercising regularly.

Weight-bearing exercises are typically considered to be the best for bone health. These are exercises that require the body to work against gravity — this encourages the body to create new bone tissue (this process is known as osteogenesis).

Popular forms of weight-bearing exercise include:

  • Walking
  • Hiking
  • Jogging
  • Dancing
  • Racquet sports like tennis
  • Yoga
  • Water aerobics

It’s also important to prioritize resistance training if you want to prevent osteoporosis. By strengthening the muscles, you can also stimulate osteogenesis. You’ll also improve your flexibility and decrease your chances of falling as you age.

You can resistance train with weights, resistance bands, or even your own bodyweight. There are tons of options and it’s easy to modify exercises like push-ups and squats to match your current fitness level.

5. Quit Smoking

You probably already know that smoking is bad for your lungs, but it’s not doing your bones any favors, either.

Research shows that smoking increases your risk of developing osteoporosis in a variety of ways, including:

  • Reducing blood supply to your bones
  • Slowing osteogenesis
  • Impairing calcium absorption

Since smoking weakens the bones, smokers are also more prone to injuries like sprains and fractures. These injuries also take longer to heal since smoking slows osteogenesis.

6. Decrease Alcohol Consumption

Prevention of osteoporosis guidelines

Finally, you should also focus on decreasing your alcohol consumption. Before you panic, keep in mind the fact that most experts agree that moderate alcohol consumption — defined as one drink per day for women and two drinks for men — is fine. But, going above that on a regular basis could be setting yourself up for osteoporosis later in life.

Researchers aren’t totally sure why excessive alcohol consumption increases one’s risk of developing osteoporosis. But, they do believe that drinking too much alcohol hinders osteogenesis.

Must Read: What Really Happens to Your Body When You Have a Hangover

Conclusion

If you want to enjoy a high quality of life for as long as you can, you need to start prioritizing your bone health now. Don’t wait until you’ve already experienced significant bone loss — be proactive and implement these six tips today. Your future self will thank you!

Author Bio: Natalie Thongrit is a freelance writer who focuses primarily on fitness, health, and wellness-related content. You can connect with her on Twitter or LinkedIn, or check out her portfolio to read more of her work.

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The Guaranteed Way To Quit Smoking

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Guaranteed Way To Quit Smoking

Lot of people in the world adopts the habit of smoking due to many causes like life style, living environment and so on. Once people are used to certain habits, it is quite difficult to quit those habit. Many suggest the revolutionized device the personal vaporizers so called the electronic cigarette to get rid of the smoking habit.

It mimics the traditional smoking which aids in the replacement for tobacco in most of the countries. The liquid or the solution present in the cigar vaporizes into mist that does not contain the toxic substances as in the original tobacco cigarettes. This device is credited by the users for its long term success of smoking cessation. The smokers have the opportunity of choosing the amount of nicotine and flavor with this e-cigarette which is not possible with the conventional cigarettes.

The researchers say that this electric cigar could definitely help the smokers to quit their regular and routine habit of conventional smoking. Health organizations like WHO and others have insisted that these cigarettes are better for replacement therapy as it is safe and effective. The components that include electronic cigarette starter kit are cartridges, batteries, atomizer, wall charger and USB charger. The e-juice or the e-solutions are available in various flavors for refilling the cartridges. The tobacco flavors with these personal vaporizers help the smokers to forget the traditional tobacco smoking. This in turn reduces the mind’s buzz and prevents the addiction.

The choice of nicotine level is left in the hands of e-cigar smokers and this induces the person to completely quit with replacement therapy. The safe alternative electric cigarettes are guaranteed way to quit smoking as the level of carcinogens are thousand times less than the regular cigarettes. Moreover it is considered to be very effective and easy than any other replacement methods like yoga, meditation, chewing gums and other natural quitting techniques. The active and passive smokers of these electric cigarettes are satisfied because it does not harm the second hand smoking. It is free from the bad breathe and stain of teeth and fingers.

Starter Kit and its Advanced Features

The electronic cigarette starter kit provides advanced features like easily chargeable icons on the sides. This helps to check the level of charging process of the pack. In addition to these feature, the pack has switches to activate and deactivate the packets depending on the usages to save the battery. The packets are also provided with mini USB for efficient charging of this electronic device. The atomizers are with the new cartridges for maximum smoke. The liquid are tailored for perfect flavor. The long lasting batteries, built in atomizers, silicone tip, size of the cigarettes assure complete satisfaction of the smoker. The electronic cigarette starter kit is available with warranty for the device. It is said that one cartridge can be equivalent to the forty original tobacco cigarettes. This absolutely saves money too.

The many studies in relation to this electronic smoking also imply that they cause less harm to heart and lungs when compared to traditional tobacco smoking. People can just try these alternative devices and stay away from the disease causing toxic substances that are present in the conventional smoking.

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Top 8 Benefits of Dietary Supplements

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There is nothing better than consuming a well-balanced diet to get your requisite source of vitamins and minerals. However, sometimes it is not enough to depend on the food alone. You must also take dietary supplements to ensure that you are getting all the necessary nutrients in essential quantities.

These supplements are helpful in preventing food disorders and also make up for lacking nutrients in your body. While supplements can be really helpful in a number of ways, it is recommended to consult your doctor before self-administering these medications to prevent any side effects.

Thanks to its numerous benefits, dietary supplements are an important part of American diet these days. With so many options out there, it is nearly impossible to choose the right option off-the-bat.

Since supplements are not monitored by FDA, it is very important to source your vitamins from the right manufacturer. Experts recommend that you should only buy your supplements from reputed suppliers like https://microbeformulas.com/ that are known for their production and safety standards.

When a reliable product is enriched with a healthy diet, dietary supplements have shown tremendous health benefits. Here are some of the health benefits of taking your supplements as prescribed.

The health benefits of dietary supplements

Improved Metabolism

After you consume your meal, your body begins the digestion process by breaking down the carbs, fats, and proteins to source its nutrients. The absorption of these nutrients depends on B-class of vitamins that you must take every day. Supplements can help you maintain the regular intake of B vitamins that are responsible for preventing vitamin deficiencies, skin disorders, anemia, etc.

Stimulates Tissue Repair and Maintenance

By consuming dietary supplements as per your body’s requirement, you may also encourage tissue repair and maintenance which is a lifelong process. Your daily activities can put stress on your existing tissues.

However, certain cells in your body can produce a protein that is necessary for the replacement of old and damaged tissue. When this process is interrupted, it can lead to diseases that usually occur due to aging. By supplementing your diet with vitamin D and calcium, you can accelerate the tissue growth and encourage bone strength.

Strengthened Immunity

Did you know that some dietary supplements may mitigate the risk of cancer? Essential vitamins such as Vitamins A, C, and E have natural antioxidant properties that can alleviate the oxidative stress in your cells and help purge your body of all toxins. These supplements can offset the free radicals that cause damage to your cells, causing the development of cancer. While the jury is still out on antioxidants’ ability to fight cancer risk, there are many proven benefits of these vitamins that can still provide plenty of health benefits.

Weight Loss

People who go on a severe diet for weight loss purposes can often do more damage to their bodies than good. However, you can append your diet with these supplements to make up for the loss of nutrients as a result of limited calorie intake. Additionally, it helps in detoxifying your body of all the toxins and helps you maintain your weight in the long-term.

Consuming multivitamins along with a nutrient-dense diet and regular exercise can work wonders in helping you lose those pesky pounds and that too in a healthy manner. Consult your doctor to choose the right supplement that will deliver the promised results.

Fight Heart Diseases

According to research, certain supplements may also help reduce the risk of heart disease. Did you know that heart disease is the leading cause of death worldwide?

You may not know this but there is a number of reasons that can elevate the risk of heart diseases, such as blood pressure and high quantities of LDL cholesterol. To overcome this risk, many doctors recommend people to take vitamin C supplements to keep their cholesterol and triglyceride levels in control. Vitamin C is an active component that can keep these factors in check and mitigate the risk of a heart disease.

Increased Nutrient Absorption in Pregnant Women

Dietary supplements also help pregnant women by increasing their nutrient absorption. Doctors often prescribe prenatal vitamins and minerals to ensure that the mother and the baby get an adequate amount of nutrients. In addition to meeting their regular needs, a multivitamin can also help babies prevent certain birth defects.

Build Bone Mass

Studies indicate that taking the adequate quantities of vitamin D and calcium along with a balanced diet can help strengthen the bones during adolescence and childhood. It is also effective in slowing the bone loss process that occurs naturally due to aging.

In today’s time and age, people don’t get enough calcium and Vitamin D, especially amongst women. Therefore, it is recommended to supplement your diet with these essential vitamins to improve bone density and also protect your overall health.

Slows the Aging Process

With age, our cognitive abilities, lung function, and neurological functions all suffer a beating. However, studies suggest that taking certain nutrients can protect various bodily functions, such as lungs, vision, brain etc., from deteriorating.

It also helps maintain the skin and muscle strength and makes the immunity system work efficiently in aging people. A long-term research revealed that the study participants on regular intake of Vitamin C and E supplements faced reduced risk of dementia. In fact, these participants witnessed an improvement in their cognitive function.

Dietary supplements are consumed by most adults in the United States these days. More men and women are making it a part of their daily routines. With its noted benefits and wide acceptance, the use of supplements has increased exponentially.

Health professionals all over the world also recommend the use of supplements daily as prescribed by your doctor. Supplement use will not only help you make your body stronger but also encourage you to follow a path of a healthy lifestyle that involves improving food habits and following a daily routine of physical exercise.

While further study is required to know the ability of supplements to prevent chronic diseases, there is enough scientific evidence proving its overall health benefits.

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Consult Gynecologists Instantly For All You Women Related Problems

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It is very important to take proper care of your health. Women because of being burdened by household and work pressures tend to ignore their health till they are driven to an extreme. The female body is not similar to a male body. So for any kind of complications which happen inside her body there is need of a specialized doctor known as gynecologist. Gynecologist is basically a doctor who possesses in-depth knowledge as regards reproductive parts of a woman’s body. Get in touch with best Gynecologist in Mumbai if you are stricken with any issue related to your reproductive system.

Giving birth to a child is one of the best feelings and experience in life of a woman. If you live in Mumbai, you must visit the best Gynecologist in Mumbai in order to have a safe delivery and superb after care. However, choosing the right gynecologist is not as easy as it seems. There are so many different points which you need to consider so that you end up consulting the best person.  Besides, being academically brilliant a good gynecologist is fully aware of emotional issues which usually plague a woman.

A lot of women prefer to consult a female gynecologist as opening up your heart and problem in front of a man can be tough for some woman. So, keep your comfort factor in mind before choose your doctor. Also, you should be in touch with more than one person as it is quite possible that your doctor can be on a vacation as you face any emergency issue during course of your pregnancy. Many women prefer best Gynecologist in Mumbai because they know that they will get the attention as well as personalized approach which they need in time of illness or even during delivery.

It is not that woman doctors are superior to male doctor. It is just a matter of personal preference. The benefits linked with both the sexes are nearly the same. It is however hugely vital that you feel extremely comfortable as a woman and all your questions related to the problem are answered properly. Women suffer from a wide variety of issues such as cyst in the ovaries, blocked fallopian tubes, irregular periods, extreme bleeding during menstruation, PMS, bladder infections, breast cancer, ovarian cancer etc. Usually women who have been victim of sexual abuse or any other kind of sexual trauma find it very hard to consult a male gynecologist because of their inner fears and insecurities. You must read testimonials of a particular hospital or rely on word of mouth or seek opinion of your friends and family before choosing the best maternity hospital in Mumbai.  Anyone who has availed the services of a particular gynecologist before will always guide you better. Only once you have evaluated all the options available before you should you opt for the one which suits all your needs. Never act in haste as you can end up taking a wrong decision.

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