Osteoporosis is a silent disease characterized by low bone mass (bone thinning) that leads to brittle bones.
Thus, osteoporotic bones are more susceptible to fracture and there will be an increased risk of fractures of the hip, spine, and wrist.
It occurs especially in women following menopause. Osteoporosis is so common that half of all women up to age sixty are prone to this disease.
As there is no cure for osteoporosis, it is good to evade the things that can increase your risk of developing this disease.
The preventive measures to reverse osteoporosis include:
Stop the Pop: Intake of carbonated beverages such as soft drinks, champagne, and sparkling water can remove calcium from your bones because carbonated beverages contain large amounts of phosphates, which causes more calcium loss.
Cut down on Protein: Excess intake of protein can lead to acidity in your body. This acidity in turn causes calcium to be lost in the urine. It is good to take only two to four ounces of lean protein, thrice a day.
Maintain Stomach Acid: Stomach acid is essential to absorb mineral deposits such as calcium, magnesium, and zinc. Blocking stomach acid significantly increases the risk of developing osteoporosis.
Reduce Caffeine: It is fact that each cup of coffee can make you lose 150 mg of calcium in your urine. So, naturally decaffeinated teas are a better alternative. But if you want to have caffeinated coffee, then increase your calcium intake by 150 mg for every cup of coffee you consume.
Obtain The Right Brand Of Calcium: Tums is a worst source for calcium. It contains calcium carbonate, which is a poorly absorbed form of calcium that can decrease the stomach acid even more. Instead prefer the best forms of calcium such as calcium citrate and calcium hydroxyapatite.
However, take these on an empty stomach for better absorption. Moreover, take only 500 mg at a time.
Obtain Some Sun: Vitamin D helps absorb calcium and put it in the bones. You can get vitamin D upon exposure to sunlight. Usage of sunscreen blocks over ninety percent of vitamin D production. So obtain more vitamin D from sun to increase your calcium absorption and reducing the chances of osteoporosis.
Check Your Hormone Levels Regularly: Decrease in hormone levels is one of the most common causes for osteoporosis. Proper levels of estrogen, progesterone, testosterone and DHEA are important for bone maintenance. However, too much cortisol, insulin and parathyroid hormones can cause osteoporosis. So, check your hormone levels regularly to avoid bone loss.
Diet Change: Excess sugars and starches can increase the risk of osteoporosis. So, “low glycemic index” diet is best because the foods in this diet do not raise blood sugar or insulin levels quickly. Low glycemic index foods include lean proteins, beans, vegetables, and good fats (nuts, olives, olive oil, fish, fish oils, avocados).
Regular Exercise: Weight bearing exercises such as walking, bicycling, and weightlifting for a minimum of 15-30 minutes a day can increase bone density. Even, floor exercises such as leg lifts and sit-ups, will work effectively in lowering the risk of osteoporosis.