According to the International Osteoporosis Institute, in the year 2000, there were an estimated 9 million new osteoporotic fractures, of which 1.6 million were at the hip, 1.7 million at the forearm and 1.4 million were clinical vertebral fractures.
While there are various drug treatments used to cure osteoporosis, studies show that the best cure against this condition is its prevention.
A balanced diet, natural supplements and regular exercise are crucial factors when it comes to improving bone mass and thus preventing this condition from appearing in the first place. Just by making these simple alterations in your lifestyle you are greatly contributing to your health and your battle against this horrid condition.
Balanced Diet
A well balanced nutrition means having corresponding levels of protein, minerals, fruits and vegetables. Recent studies show that soy is quite helpful in prevention against osteoporosis. Other foods that contribute to your health and improve the bone mass are definitely some dark green leafy vegetables, carrots and acorn squash which are known to contain high levels of beta-carotene.
Beta-carotene is known to be quite important for optimal absorption of nutrients and also helps promote strong joints. Whole grains are also a good choice as they are filled with magnesium, another crucial compound found in our bodies.
Avoid Unhealthy Habits
Good nutrition and a balanced diet are surely one of the most important aspects, but are definitely not enough. In order to be sure that you are doing all it takes to put a stop to this condition, there are certain precautions and lifestyle changes that need to be done.
For instance, try to limit your caffeine intake, as well as alcohol and drinks that are high in phosphate. Smoking cigarettes is also known to be one of the leading causes of osteoporosis. High levels of stress can increase the possibility of getting this condition, so it is best to try and reduce your stress levels in any way you can.
Physical Activity
Beside all of these dietary changes, it is said that for a sure prevention of osteoporosis, people should implement regular physical activity into their lifestyles. Depending on the habits and affinities of a person, this fitness regime does not necessarily have to be something too demanding.
Low impact exercises like yoga, meditation or jogging are known to be quite effective against osteoporosis, and other than the fact they contribute to physical health, they also improve mental health as well.
Natural Supplements
One of the most important things to keep in mind is that in order for our bodies to become strong and resistant to this condition, a high intake of minerals and vitamins is needed. Special attention should be paid to getting an appropriate amount of calcium in the body.
Nowadays, there are various natural options that provide natural calcium such as green vegetables, sesame seeds, dry figs and almonds.
Other than calcium, vitamin D and vitamin C are also very much needed as they assist in collagen synthesis and repair. Beside these useful minerals and vitamins, magnesium, boron, manganese, vitamin A and natural progesterone are also very significant tools against osteoporosis in women.
The best way to defeat this condition or better yet, prevent it from happening is implementing these changes into your lifestyle as soon as possible. Experts claim that the best time to start practicing these healthy habits is from an early age or even in adolescent years.
These simple dietary changes can significantly reduce the risks of osteoporosis, but will also benefit both your physical and mental health and thus contribute in prevention of all sorts of different diseases and conditions.
Author Bio:
Sophia Smith is Australian based beauty, lifestyle and health blogger and researcher. She is very passionate about organic food and healthy lifestyle. Sophia writes mostly in beauty and lifestyle related topics, mainly through blogs and articles. She is regular contributor at High Style Life and Ripped.me. Find her on: Facebook |Twitter
