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:
- Swiss chard
- Dark chocolate
- Pumpkin seeds
- Black beans
- 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:
- Racquet sports like tennis
- 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
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.
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.
Tips for Making Your First Mammogram a Bit Easier
As you near 40, your doctor will probably recommend your first mammogram. If you have a family history of breast cancer, the request may be even sooner. The diagnostic test for breast cancer is not one to fear; in fact, its job is to bring comfort. It allows for regular awareness of the body and any changes that occur, and, while it can’t cure or prevent breast cancer, it is a step in catching it early. Don’t stress over the test. Here are some tips to help make the day a bit easier.
Start on a Positive Note
Having a screening doesn’t mean you have cancer. Take some time to remind yourself that this set of medical digital imaging is simply a photo shoot. As you drive to the facility, listen to your favorite music. Once you get there, bring a book or listen to a podcast through your headphones. Arrange to text with your best friends. Keep your mind off of the day and the process. Focus on happy thoughts or things you love.
A Second Screening Doesn’t Mean a Problem
You might find that you’re asked to return for additional screening. It’s okay. Don’t panic. Breasts are different for each person. Sometimes a second look is needed simply to identify your norm and not an indication of a problem. If possible, use the same location for your screening. If you can’t, bring a copy of your former pictures with you. This is important because the technicians and doctors can compare the images from screening to screening. This goes back to the idea that tissue is different for each person.
Do Something for Yourself
When it’s all done, treat yourself to something that makes you feel good. Grab a cup of coffee, meet up with a friend, or stroll through your favorite stores.
Mammograms, while not the most comfortable of events, help screen for abnormalities that can become problems. Early detection is helpful in saving lives.
6 Ways To Combat Sensitive Teeth
Having sensitive teeth can make the experience of eating certain foods a painful one. If left untreated, it may interfere with your daily life activities and cause severe pain. In this blog, we explore the best ways of tackling tooth sensitivity, although we still recommend that if you are suffering from any kind of tooth pain, you consult our dental clinic in London Victoria.
How Do Know If You Have Sensitive Teeth?
If you experience a painful stinging or throbbing sensation around you teeth each time you consume sugary sweets, hot or cold drinks and foods, and, in extreme cases, even a cold wind against your teeth, you are likely to be suffering from sensitive teeth.
The root cause of tooth sensitivity is the wearing away of cementum over the root or the erosion of enamel (the protective outer layers over the tooth). As a consequence, the tooth’s dentin becomes exposed which puts the sensitive nerve endings running through its tiny tubes at risk of getting damaged.
How Can You Combat Sensitive Teeth?
If you identify with any of the symptoms above, you may be suffering from tooth sensitivity. In order to alleviate the problem, you need to take certain measures;
1. Change Your Toothpaste
As the problem of sensitive teeth has become more widespread, several brands of toothpaste have been launched specifically to address the problem and help those who are suffering.
It is the presence of potassium nitrate which makes these kinds of toothpastes different from regular ones. This active ingredient works to block the tiny tubules present in the dentin. Changing your toothpaste may not treat sensitivity all by itself, but most dentists agree that it is a good place to start.
Some dentists believe that the reason why some people benefit from toothpastes designed specifically for sensitive teeth and others don’t, is because they use it for a short time and then stop because they do not see results right away. However, its use must be continued to get the real benefits, alongside any other treatment recommended by a dentist.
2. Change Your Brushing Style
There are some brushing habits which can make you more prone to sensitive teeth:
- Not brushing teeth for at least two minutes
- Brushing teeth too vigorously
- Not using a soft toothbrush
Brushing your teeth too vigorously can lead to the wearing away of enamel which results in increased sensitivity of the teeth. If your gums have receded, your tooth root is exposed or you have lost bone, this means in all likelihood that you are scrubbing too hard and eroding the cementum which will inevitably worsen tooth sensitivity.
Cementum is more prone to becoming worn away than enamel and it is a big loss when it disappears as it protects a tooth’s root. Changing your brushing habits can be difficult if you are trying to change a routine that you have followed for a long time, but this one simple change can do wonders for your oral health.
It is recommended by dentists that we brush or floss our teeth at least twice a day to keep the problem of sensitivity at bay. This ensures that oral hygiene is maintained and also prevents loss of gums which is known to be a trigger for tooth sensitivity.
3. Avoid Sugary Drinks and Acidic Food
The enamel which protects your teeth faces an attack each time you consume acidic foods such as pickles and oranges, fruit juices, fizzy drinks and red wine. The consumption of these foodstuffs should be limited to maintain optimum oral health.
You should also instil the habit of brushing your teeth after eating these kind of foods, but it is important not to do so within 20 minutes of eating. Brushing your teeth any earlier than 20 minutes after eating can further damage the enamel. Loss of enamel is irreversible and for this reason it is advised that you must pay attention to what you eat even if you aren’t yet facing the issue of sensitive teeth.
4. Paint Job By A Dentist
If the use of desensitising toothpaste is not having the desired impact, you can speak with your dentist about painted-on barriers. Plastic resins or fluoride varnish are desensitizing agents which can be applied to sensitive areas of your teeth.
They do not need to be reapplied for at least a few months or a couple of years, depending on the type of material which has been used.
Another common cause of tooth sensitivity is whitening treatment. However, this type of sensitivity doesn’t last long and usually subsides within a few days of the treatment being over.
5. Stop Grinding Teeth
Some people have a tendency to grind their teeth when they are tense or whilst they are asleep and this habit can cause damage to the teeth. Besides giving you a toothache, teeth grinding can wear away at the enamel on your teeth, resulting in a sensitivity problem.
If you are grinding your teeth and you are not even aware of it, a pain in the jaw or headache can give you a clue as to your habit. You may also need to change your sleeping position or have a mouth guard fitted to put an end to this habit.
6. Undergoing Treatment For Receding Gums
Normally, your gum tissue covers the root of your teeth, but if your gums have receded excessively, due to hard brushing or gum disease, the cementum may get worn away as the root becomes exposed. Your dentist may be able to restore or rebuild your receding gums which may include a treatment that involves tissue grafts.
Before proceeding with treatment, it is important to pinpoint the exact reason behind the increased sensitivity in your teeth. This way you will be able to come up with the right solution.
For example, if the cause of your heightened tooth sensitivity is receding gums due to aggressive brushing of teeth, you may have to change the way you brush your teeth before going ahead with a line of treatment.
Any treatment that you receive for tooth sensitivity will be ineffective until you address the underlying reason behind it. Even aggressive measures such as restorative treatment will be of little use if you haven’t stopped scrubbing your teeth in a harsh manner or drinking fizzy, sugary drinks, so it’s important to get to the root cause before proceeding with treatment.
What Are the Common Causes of Facial Sweating and How To Get Rid of It
Hyperhidrosis, commonly known as excessive sweating affects many people worldwide. There are many types of hyperhidrosis, amongst which sweaty palms and facial sweating are the most common. Most often than not, facial sweating is accompanied by blushing as both acts are triggered by a malfunction in the body’s sympathetic nervous system.
Facial sweating many not necessarily have medical implications all the time but certainly cause a lot of discomfort and embarrassment. People suffering from this condition also have low self esteem and are not very confident. They also have a higher anxiety level.
Causes of Facial Sweating
Facial sweating can leave a person feeling uncomfortable and embarrassed. Many people suffer from this condition but the causes for it may vary. Listed below are few most common causes for facial sweating.
This means that elders in your family, most probably a mother or father could also be suffering from this condition and has now passed it on to their offspring. Humans have between two and four million sweat glands in their body. This amount and the location of these sweat glands are related to heredity.
2. Hormone Imbalance
An irregularity in the activities of the brain and nerves can also cause facial sweating. The body’s sympathetic nervous system is responsible for guarding the body and sends instructions to the brain to open and close sweat glands based on environment conditions.
Thus, when the body experiences unusual conditions, the nervous system send mixed signals to the brain which leads to excessive sweating in the face. Emotions such as stress, nervousness, depression and anxiety can cause similar instances as it causes alterations of nerve activity in the hypothalamus.
Weight issues can also lead to facial sweating. Overweight people tend to sweat more than slimmer ones because the body excretes excess minerals stored in the form on sweat. If the sweat glands are overactive in the face, it leads to facial sweating.
Treatments for Facial Sweating
1. Aloe Vera
Facial sweating can be treated with the help of aloe vera juice. Though it is milder than pure aloe vera, it is very effective in cooling the skin and brings down body temperature which causes reduction in sweating. Aloe vera juice is especially effective in regions with hotter weather and higher temperatures.
2. Witch Hazel
Witch Hazel is an effective astringent that dries out the skin and keeps it from getting sweaty. However, people with sensitive skin type should be careful while using this product as it could have adverse effects of such skin type. Antiperspirant wipes are also a good way to keep facial sweating in check. These products work gently on the skin without causing skin irritation and are designed especially to be used on the face. However, all these solutions are temporary treatments for facial sweating.
There are certain other treatments which can help you to get rid of excessive facial sweating such as High strength antiperspirants, Botox injections, Iontophoresis machine, Endoscopic thoracic sympathectomy surgery. Facial skin is very delicate and sensitive and hence one needs to be extra careful about what treatment one chooses to deal with facial sweating. Medical treatments like surgery and Botox can cause serious damage to the face if not carried out in the right manner. It is best to opt for iontophoresis machine which are safer and can be used as frequently as desired.