As we age our bone density is reduced and the structure is changed, both of which increase our susceptibility to fracture. The normal balance of the bone is altered which makes the bones become progressively porous, brittle, and fragile. As a result the bones fracture easily. The condition is known as osteoporosis, related to inadequate intake of calcium and vitamin D.
There are a lot of factors affecting osteoporosis and it is important to know these factors and how to avoid having osteoporosis.
- Women have a higher density rate in developing osteoporosis rather than men due to their predisposition to low bone mass and the effect of estrogen loss during menopause. Men have a lower rate at an senior age. still, it has been set that testosterone and estrogen are important in achieving and maintaining bone mass in men.
- Nutritional factors contribute to the development of osteoporosis, low calcium and vitamin D, inadequate calories and high phosphate intake (carbonated drinks) reduce nutrients required for bone remodelling.
- Physical activities also affect our bones formation process which is enhanced by the stress of weight and muscular tissue activity. Sedentary, lack of exercise (weight-bearing) and low weight and body mass index are factors that cause higher risks in developing osteoporosis.
- Lifestyle is at risk in developing osteoporosis, caffeine, alcoholic beverages, smoking, and lack of exposure to sunlight decreases osteogenesis which is important in bone formation and bone remodelling.
Here are some health wellness tips to beat osteoporosis:
- Eat nutritious foods that contain high contents of calcium and vitamin D—low fat milk. yogurt, cheese, fortified soy and rice beverages, dried beans and peas, tofu, canned fish eaten with the bones, nuts, and dark green leafy vegetables containing high levels of calcium. The darker the greens, the more calcium they contain. P is also essential to bone formation, it is found in most foods that contain calcium as well as meat, poultry, and eggs.
- Second is the weight-bearing exercise factor like walking, jogging, aerobics, tennis, badminton, and dancing are all excellent in helping maintain your bones. This type of activity stimulates the bone remodelling process and improves the circulation which brings vitamins and minerals to the bones.
- Lifestyle modification. Smoking cessation, alcohol and caffeine intake should be in moderation.