Keep Your Bones Healthy
These days, many people suffer from osteoporosis. As the term suggests, osteoporosis refers to a "condition in which the bones have many holes." In other words, this means that there is a decrease in bone mass and a degenerative change in the bone, which can lead to an increased risk of fractures.
Men and women are both exposed to the dangers of this disease. In particular, the main culprit for osteoporosis for women is a deficiency in their female hormones. Major causes for osteoporosis for men include smoking, lack of exercise, and a reduced intake of calcium and vitamin D. As with all diseases, prevention is easier than cure. Today, we will explain the causes and preventive methods of osteoporosis.
Factors for a Self-diagnosis of the Risk of Osteoporosis
- 1. My age is 65 years or older.
- 2. My menopausal age is less than 45 years.
- 3. After reaching adulthood, I experienced bone fractures from slight impact forces.
- 4. My mother or female sisters had a bent back in their silver years.
- 5. I have low weight.
- 6. I had hysterectomy with both ovaries removed.
- 7. I do not move much throughout the day and have a sedentary lifestyle.
- 8. My daily intake of calcium and vitamin D is not sufficient.
- 9. I take steroid hormone pills on a regular basis.
- 10. I have a habit of drinking, smoking, and excessive coffee intake.
If any of the items above is relevant to you, it means that you are at risk of developing osteoporosis. Thus, anyone who has found any point on the list that corresponds to them is advised to consult a doctor for a more accurate diagnosis.
The Causes of Osteoporosis
1. Postmenopausal osteoporosis
A deficiency in female hormones (oestrogen) after the menopause is a leading cause of osteoporosis for women. Bone mass decreases rapidly over a period of 6 to 10 years. Women may experience osteoporosis after going through a premature menopause before the age of 45 or having hysterectomy.
2. Senile osteoporosis
Senile osteoporosis is caused by a reduced intestinal intake of calcium at an advanced stage of life as well as a deceasing number of osteoblasts (cells in bones) responsible for the synthesis and mineralization of bone during both initial bone formation and later, bone remodelling.
3. Other causes
Other causes of osteoporosis include genetic factors, excessive intake of steroids, rheumatoid arthritis, having a low weight, a medical history of fractures, smoking, excessive drinking, and a low bone mass.
Four Ways to Prevent Osteoporosis
1. Giving up smoking is a priority.
Smoking reduces the intestinal intake of calcium as well as the amount of female hormones, which leads to a decrease in bone mass. Female smokers experience a faster decrease in bone mass and are at higher risk of fractures than non-smoking women.
2. Reduce alcohol consumption to one or two glasses a day.
Drinking three glasses of alcohol per day regardless of the kind is harmful to the health of the bone. In particular, even a small amount of alcohol causes bone mass in women to decrease faster. Thus, women especially are advised to be more careful about drinking.
3. Have a sufficient intake of vitamin D to make your bones healthier.
Vitamin D, which is produced by sunlight, helps the body absorb calcium. Staying indoors in winter makes the bone less healthy.
4. Having meals rich in calcium and doing regular exercise are important for keeping bones healthier.
Having a sufficient intake of calcium is required to prevent the degeneration of osteoporosis caused by a lack of calcium. Regular energetic exercise such as fast walking, jogging, and playing tennis helps prevent osteoporosis because such exercise helps bones and muscles adapt to the impact of weight.
Four Ways to Prevent Osteoporosis
1. Shiitake mushrooms
Shiitake mushrooms are rich in vitamin D, which helps the body absorb calcium. Also, the lecithin in the mushrooms removes cholesterol in blood vessels, thus purifying the blood and stabilizing blood pressure.
2. Milk
Milk is helpful for keeping bones healthier because of its high calcium content. Importantly, milk is highly effective in preventing osteoporosis because it contains enzymes as well as various elements, which help to strengthen the immune system.
3. Cheese
Cheese contains 1.5 times more protein and 20 times more calcium than beef. Thus, cheese helps maintain the strength of the skeleton and prevent osteoporosis.
4. Anchovies
Anchovies, which are rich in calcium, help prevent osteoporosis. They also help alleviate high blood pressure, prevent colorectal cancer, and improve memory.
5. Nuts
Nuts such as walnuts and almonds contain lots of calcium that makes bones stronger, and are also rich in magnesium which helps the body absorb calcium.
6. Beans
Beans contain a high amount of calcium just like dairy products. They are also good for middle-aged women because they are rich in isoflavones, a natural vegetable form of oestrogen.
