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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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Unveiling the Benefits of Early Detection in Skin Cancer Treatment

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Double Chins Treatment

Many skin cancers can be cured by finding and treating them when small. But, to find them, people must understand what to look for and regularly perform self-skin exams at home and with a dermatologist.

These exams rely on biopsy procedures that remove questionable skin tissue and check it under a microscope for cancer cells. Learn more about these biopsy procedures and their importance in diagnosing skin cancer.

Less Invasive Treatments

The cancer cells that cause skin cancer grow in the outer layer of your skin. These cells are visible to the naked eye, so skin exams at home and in a doctor’s office are important for catching them early.

Most basal and squamous cell carcinomas are small enough to be surgically removed with a local anesthetic. Other skin cancer treatment Memphis may be needed if the cancer has spread (metastasized) from the original lesion.

These may include radiation therapy or immunotherapy, which helps your immune system fight cancer. Adding these to surgery decreases the chance of the cancer returning or spreading to other areas of your body.

Some cancers, such as melanoma, maybe too far advanced to treat by surgery alone. In this case, the doctor may want to observe and monitor the tumor closely over time. This is called palliative care. A doctor may also use other tests, such as imaging or lymph node biopsies, to determine if the cancer has spread.

Better Cure Rates

Many skin cancers that develop inside the body are often curable if detected and treated early. The best way to do this is by recognizing and monitoring changing blemishes, including those that are itchy or bumpy, bleed easily, ooze, or change in color or shape.

People should learn to examine their skin daily. Basal cell carcinomas (BCCs) and squamous cell carcinomas (SCCs) are the most common skin cancers. They grow slowly and can be cured by surgery. But if left untreated, they can spread to other body parts and become disfiguring or fatal.

OHSU researchers are working to improve melanoma detection by introducing regular targeted skin examinations with trained primary care providers (PCPs). A cost-effectiveness analysis has shown that, compared to primary prevention, a targeted screening program will result in 2419 fewer melanomas and 567 fewer melanoma deaths for every 100 000 individuals, plus 2.46 million quality-adjusted life years saved and savings of PS406.1 million.

Less Disfigurement

Most basal and squamous skin cancers, even the most serious types like melanoma, are curable. These are often easily treatable if they’re caught early on when they’re small and localized.

Regular self-examinations of the skin—particularly on areas of the body that are difficult to see, such as the backs of the legs and arms—can help detect changes in spots or freckles that could signal a cancerous change. When checking these hard-to-see places, asking a partner or friend to assist you is good.

New noninvasive imaging tools also help. For example, doctors can use a scanner to create a 3-D image of the patient’s entire body, which allows them to quickly and accurately find problem lesions. They can also look at lymph nodes to see if the cancer has spread. These are known as staging tests.

Fewer Side Effects

Most skin cancers are easily cured when they’re caught early. But they can also become disfiguring if they’re left to grow. And some can spread to other parts of the body and kill.

Because they’re visible, spotting them is easy with regular self-examination and visits to the dermatologist for a professional evaluation. Look for any mole or blemish that has changed in size, color, or texture or has an unusual growth pattern.

The new tool enables a cellular-level skin examination without needing a biopsy. It’s called reflection confocal microscopy (RCM) and is used in various clinical trials, including in combination with digital photography, to help avoid unnecessary excisions.

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5 Advantages of Family Eye Care Services

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Advantages of Family Eye Care Services

Visiting your family doctor is integral to overall health care and provides an excellent opportunity to reinforce healthy habits like eating a balanced diet and exercising. It’s also an excellent way to detect eye problems early, especially in children.

Improved Self-Esteem

Having a healthy vision can improve your family’s self-esteem. For children, it means they can see well enough to read books and participate in extracurricular activities. It also allows them to be more confident on the field or at school and can make a huge difference in their happiness. Similarly, adults with problems with their vision may have trouble functioning at work or home and can experience a drop in self-esteem. Annual eye exams can help your entire family feel better about themselves and their health. Finding a family eye care Harrisburg provider who can accommodate your whole family’s needs is essential. Look for a provider who welcomes kids, has extensive experience working with kids, and takes the time to educate them about their eye health and vision.

Improved Eye Health

Taking care of your family’s eyesight is essential for their overall well-being. Regular eye exams can help detect health issues like diabetes and high blood pressure, which can lead to eye disease. It also allows for the opportunity to make lifestyle changes, like incorporating eye-friendly nutrients such as Vitamin E into their diet. Moreover, visiting the family eye doctor regularly can encourage the household to adopt healthy habits like regular exercise, wearing sunglasses, and smoking less. This can help prevent common health conditions, including eye diseases and vision problems. By prioritizing family eye care services, your family can enjoy a life of good vision, participate in recreational activities, and boost their confidence.

Detecting Eye Problems Early

When juggling work, appointments, and children’s schedules, a routine eye exam can be the last thing on your mind. But if you wait until it’s too late, you could be putting yourself at risk of eye health and vision problems. Regular eye exams can help you and your family maintain good eyesight. They also give doctors a window into your overall health, detecting early signs of serious diseases such as diabetes and high blood pressure. Eye exams can also reveal several other health issues, such as melanoma (dark spots on the eye), leukemia, and even a brain tumor.

Vision Therapy for Children

Vision therapy is similar to physical therapy, and it can strengthen the connection between your child’s eyes and brain. It can also alleviate digital eye strain symptoms such as dry eyes and headaches and help your child read more quickly and write legibly. Kids with poor visual skills can struggle academically. They may rush through assignments to avoid blurry or double vision, which can lead to careless mistakes. Getting a functional vision exam with an experienced children’s optometrist specializing in vision therapy can help.

Identifying Inherited Diseases

Inherited eye diseases like Stargardt, retinitis pigmentosa, and Usher syndrome are caused by defects (mutations) in one or more genes. Genetic testing can identify these genes and help doctors confirm or refine a diagnosis. It can also guide the testing of family members and help them understand their risk of developing the disease. It also enables them to qualify for clinical trials and informs them about which future therapies might benefit them. Aside from refractive errors such as nearsightedness and farsightedness, many other eye conditions and diseases are hereditary. It is, therefore, essential to know your family’s eye health history and share this information with your optometrist. This knowledge can protect your vision and prevent eye diseases before they cause significant damage.

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Ways How to Slow Down Biological Aging

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How To Get Radiant Skin

Biological age varies from chronological age in that it considers aspects such as your health, lifestyle choices, and other considerations.

It can provide a more accurate picture of your health and risk for diseases that can shorten your lifespan.

These measures and determining how to slow down biological aging can help you decide what lifestyle changes to make now to lower your risk and increase your life expectancy.

Spend Time With People You Love

Getting in touch with your family members and spending quality time together is a great way to slow biological aging. It allows you to connect with your true self and share your emotions. Spending time with your loved ones can also help you to fulfill your emotional needs and create a strong foundation for your mental health.

Studies have shown that people close to their families have higher levels of happiness than those who aren’t. It is because they have a strong sense of belonging and a positive environment where they feel safe.

The best part about spending time with your family is that it can help you to express yourself without worrying about what others may think of you.

There are many ways that you can spend quality time with your family members, including planning a trip or discovering a new hobby together. You can also have conversations about any topic you both enjoy and are passionate about.

Aside from that, spending quality time with your family also gives you a chance to create lifelong memories that you will cherish forever. It can be anything from sharing your favorite foods or activities to discovering a new place you want to explore.

Ground Yourself Through Your Senses

Grounding yourself through your senses is one of the most effective ways to slow biological aging. It can be as simple as listening to nature, noticing the details of a sunset, or taking in the sights of a new city.

Using all five senses can help you focus on the moment, making you feel calmer and more relaxed. Practicing these skills can also be helpful when you are dealing with emotional issues like anxiety, depression, or PTSD.

The most common sense-based grounding exercises are usually quick and easy to follow. These strategies may be as small as taking three deep belly breaths, or they can be more involved, like meditation or yoga. Of course, there is no right or wrong method to ground oneself; nonetheless, it may take a few tries to find a method that works for you.

For example, the most apparent sense-based activity is focusing on your sight. Still, it can also be as simple as recognizing a landmark in your local area or attempting to name one of the many colorful flakes in your glass of water.

While these strategies are not meant to replace therapy, they can be a good start in learning how to manage your emotions and stress healthily. Trying out a few different methods can help you discover the most effective ones for you and your family.

Get Rid of Anything That Doesn’t Add Value to Your Life

The right tools and techniques can help you slow down the aging process. Among the easiest ways to accomplish this is to get rid of anything that does not offer value to your life.

There are many ways to go about identifying what you no longer need. First, look closely at your closet and garage, and eliminate the items you no longer wear or use.

Another way to clear the clutter is donating or selling the items you no longer need. It might be a terrific opportunity to earn additional money while also giving back to your community. Taking the time to do this will be well worth your while! Then, you can focus on the items that add value to your life. It is the first step in achieving your goal of feeling happier, healthier, and more contented. You’ll be astonished at how much more you enjoy your daily activities.

Take Time for Self Care

In our busy lives, self-care can sometimes seem like a luxury we must put on the back burner. But in fact, taking time to care for yourself can be crucial to keeping your life running smoothly and avoiding stressors that can lead to burnout and depression.

You’ll be able to manage your stress levels more efficiently, which will help you slow biological aging. Research has shown that when you take care of yourself, your body responds to stress by entering a parasympathetic (rest and digest) state rather than a sympathetic (fight or flight) one.

This soothing response improves your sleep, lowering your risk of heart disease and high blood pressure and slowing reaction times and irritation. It also increases your energy level, making it easier to get the tasks you need to complete done.

Even if you have a stressful job or family commitments, it’s essential to ensure you get enough rest and that your nutritional needs are met. Having a regular nightly bedtime can be a helpful way to ensure you get the sleep you need.

Having time to do things you enjoy, whether gardening, reading, going out for drinks, or just sitting in your favorite spot outside, will give you a sense of peace that can help you recharge. It will also allow you to reflect on the good times in your life, which can help you cope with the bad and prevent burnout.

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