It may sound like a huge surprise for many out there, however the facts do not lie, around 10 million people in America are already suffering from the common bone disease known as osteoporosis. Furthermore around 44 million people are expected to have low bone density and thus placing them at a huge risk of developing a range of medical problems. Bone diseases are becoming more common day by day and the biggest factor contributing to this factor is our own behavior. We have accepted sedentary lifestyles where hours and hours are spent sitting in our rooms facing our entertainment devices, binge-watching shows for long periods of time, playing online games, and throwing all physical activity out of the window. Furthermore it also has to do with our diet where we are more agreeable to eat junk, fast food, sugary delights, and processed items without even considering how damaging they can be to our human body. So in this post we would like to offer you some great ways through which we can combat osteoporosis in an effective manner. So let’s take a quick look at each one of them:
Getting Your Diet Right
There is no wonder that doctors around the globe often call the kitchen as the best source of medication for your human body. Hence it is through the stomach that you can primarily offer the greatest of nourishments to your systems. Here are some items that you may find easy to consume on a daily basis:
- Low-fat dairy products such as non-fat milk, cheese, and yogurt as they offer you a great source of calcium minus the negative effects of dairy counterparts. Some are even fortified with Vitamin D and thus should be on the top of your list.
- Fishes like sardines and salmon are also great for your daily intake of calcium.
- When it comes to fruits and vegetables the list goes pretty long. For your calcium intake, the green leafy vegetables are the best. Broccoli, Chinese cabbage, collard greens, dandelion greens, kale, mustard greens, and okra are great sources. Next up for magnesium you can eat artichokes, beet greens, potatoes, raisins, and tomato products. To get potassium into your system, you should try out bananas, oranges (the fruit and its juice, whatever you like it), papayas, prunes, and sweet potatoes. Vitamin C is huge player to get your bone health back in order so to stack up on this vital vitamin you would need Brussel sprouts, grapefruits, green peppers, pineapples, and strawberries. Lastly Vitamin K is also a catalyst in making your bones stronger and best sources include some of the ones that we have already mentioned such as dark green leafy vegetables, kale, mustard greens, and turnip greens.
The Right Exercises & an Active Lifestyle
There are tons of exercises which chiropractic services advise specifically to overcome ailments related to the human bone system. However, a greater part has to be played on your level where you actively and consciously make the decision to avoid sedentary lifestyles altogether and encourage yourself to be more physically active. However care has to be taken that you never over-exert or hurt yourself because that is certainly not the actual focus here. So you should start at your own pace, but that doesn’t mean that you keep on delaying the corrective measures that you can take to get better by your own self. Here are some interesting activities for you to try out that are proven to make your bones stronger with time.
- Dancing and its fun as a lot of variations are there for you to choose from.
- High-impact aerobics, again these should only be carried out under the close supervision of an expert.
- Hiking, jogging, running, jumping rope, and swift walks around the park but never overexerting yourself.
- Racket sports like tennis, badminton, squash, and table tennis even as they help strengthen your spine, hips, and the wrist regions which are primary areas where bones tend to become weak with time.
- Tai chi and yoga as these two have surpassed science and are downright mystical when it comes to the healing factor that is not just for your body parts but can also be used to mend the mind and nurture the soul.
Things to Avoid At All Costs
We cannot just simply tell you to add things into your bucket list for stronger bones without ever telling you the things that may harm them the most. Hence there is a stringent list of things that you must avoid at all times as they make your bones feeble and weak regardless of age limitations:
- Alcoholism without a doubt as studies have proven that it causes your body to lose calcium. If a person starts to consume too much of this intoxicating drink chances are they are going to get into a lot of trouble.
- Soft and fizzy drinks that have carbonated water in them. These are like actual killers to your bones. Research proves that those who consume more than 7 carbonated drinks in a week are at higher risk of developing bone problems.
- Smoking is not only bad for your lungs, in fact, but it also has a combination of various other elements that can be lethal for your bones, joints, and other parts of your body.
- Food with a high amount of salt. We, humans, do need salt in our daily diet, however it is quite unfortunate to comprehend the actual situation where most of us consume around ten times more amount then as per our required daily intake amount. This can harm our bones severely over time.
- Junk food, processed food, hydrogenated oils, and harmful fats. They not only make our bones week but carry a ton lot of harmful chemicals that bring us to greater harm and introduce us to even a more dangerous and potentially fatal list of diseases.
We hope this post was able to offer you some great insights as to how you can effectively combat osteoporosis by checking your own lifestyle and individual behaviors. For more questions and queries regarding the topic, please feel free to let us know your feedback in the comment section below.
