Preventing Osteoporosis

Preventing Osteoporosis

Oct 01, 2017

Osteoporosis is the name of the condition where the bones in the body become fragile and delicate and it puts the person at a high risk for painful fractures. It’s a condition usually seen with aging. When we talk about osteoporosis, we talk about bone density which is how much calcium there is in the bone. A strong bone will have a lot of calcium built into it and therefore have a high bone density whereas someone with osteoporosis will have low bone density. As we age, the body takes calcium away from the bones whenever it has a need for it elsewhere in the body. It’s much like retirement spending; we spend our working years building up resources so that when we retire, we have plenty to draw from. Ask any financial planner or anyone with financial sense and they’ll tell you the best time to start saving for retirement is as early as possible- the same goes for strengthening up those bones. The best time to protect yourself against developing osteoporosis by building up strong bones is when you’re younger so that there is more calcium to draw from when it’s needed. Here are some things you can do to help keep your bones strong and prevent osteoporosis in your golden years.

  • Eat Well. Getting enough calcium and vitamin D in your diet is critical. Foods like yogurt and cheese are good sources but if you’re not a fan of dairy products, leafy green vegetables like kale, spinach, and broccoli are good too.
  • Supplement with Vitamin D and calcium if needed. If you’re not getting enough calcium and vitamin D from natural sources consider supplementing. Speak to our registered dietitian, Jaclyn, to see if that’s the right option for you.
  • Exercise! Exercise! Exercise! Did you know that just like muscles, bones get stronger with exercise too? This is where the saving-for-retirement analogy comes into play (pun intended?). The best time to build up bone density for later in life is in your younger years. Weight-bearing exercises such as walking, weight-lifting or most sports help to signal your body to strengthen your bones.
  • Don’t smoke. The effects of smoking go way beyond your lungs as smoking has been shown to decrease bone density (among numerous other health problems). In fact, smoking in your teen/early adult years has even shown to increase your risk of developing osteoporosis later in life! On the plus side, it has been shown that post-menopausal women who went a year without smoking had better bone density than those who did not. So quit now!
  • Reduce soda intake. There is some evidence that the high levels of phosphoric acid in some soft drinks leeches calcium out of bones which reduces the bone’s density.

Quite often osteoporosis is avoidable! Speak to our chiropractor or dietitian to help you stay on the right track to avoid developing osteoporosis.

Tags: Osteoporosis
Category: Chiropractic Care

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