If you have a family history of osteoporosis and are worried about developing this degenerative bone disease as you age, then you are right to be concerned. Osteoporosis has been proven to have a genetic factor as well as a lifestyle component. Thankfully, there are many simple lifestyle changes you can make that help prevent osteoporosis. If osteoporosis starts to become a health issue for you, especially if you have already undergone osteoporotic fracture treatments, then these same things will help slow its progression. To this end, follow these tips to prevent and slow osteoporosis in your bones:
Tip: Make the Time Each Week to Exercise
To stave off the bone degeneration that comes with osteoporosis, it is vital that your body gets enough physical exercise. You should exercise at least every other day and you must use both weight-bearing and resistance forms of exercise for the maximum health benefits.
If you have painful arthritic joints or other injuries that prevent you from regularly exercising, then you should exercise in a swimming pool. The pool's water will help support your body and prevent further joint damage or pain.
Tip: Eat a Diet Rich in Calcium and Vitamin D
In order to keep your bones strong and healthy, your body needs an ample daily supply of calcium and vitamin D. The calcium in your diet helps your body with its process of continually building new bone cells. The vitamin D is necessary to help your body use the calcium you digest from your diet.
Some foods that are rich in calcium include:
- dairy foods
- leafy green vegetables
- fresh fruits
Some foods that are high in vitamin D include:
- red meat
In addition, since most people don't get enough vitamin D and calcium many popular kinds of cereal are fortified with these important minerals. You can also increase your body's available vitamin D by spending plenty of time in the sunshine.
Tip: Limit Your Intake of Alcohol and Don't Smoke Cigarettes
Since both alcohol and cigarettes are horrible for your body in a wide variety of different ways, you should stop smoking and drinking. Since you have a family history of osteoporosis this is extra important.
Tip: Talk to Your Doctor About Specialized Medications to Further Prevent Osteoporosis
Finally, while you can make the lifestyle changes above to help prevent the formation of osteoporosis or slow its progression if you already have it, your physician can also prescribe medications that can help. Since you have a family history of osteoporosis, you should speak with your physician and formulate a plan together for how to combat this serious bone degenerative disease.