Osteoporosis is a chronic disease of the bone system that increases the risk of fractures, severe pain and other symptoms that reduce the quality of life.
Its main cause is calcium and vitamin D deficiency, although it is also related to hormonal changes, traumatisms and genetic factors.
This is generated when the bone pieces undergo disintegration of their internal microarchitecture, which reduces their density, support capacity and strength.
It often affects the bones of the hip, spine and hands , but can originate in any other area of the bone structure.
Although it is more common during the third age, many develop it prematurely due to the practice of and exposure to toxins.
The most worrisome is that it does not manifest itself forcefully in its initial stages and, due to this, a large number of cases are detected when it has already generated complications.
For this reason it is essential to lead a healthy lifestyle and, where possible, adopt practices that help reduce risk.
1. Increase calcium intake
Calcium is one of the essential minerals that help maintain the density of the bone pieces, preventing their weakening and fracture.
Its correct absorption strengthens the entire bone system and prevents the development of disorders associated with inflammatory imbalances.
- Milk and milk products
- Cruciferous vegetables
- Blue fish and seafood
2. Ensure your vitamin D absorption
The correct absorption of vitamin D is a key factor for the prevention of decalcification of bones and fractures.
This nutrient helps to fix calcium in the bones , favors the absorption of the mineral in the intestine and, in addition to this, prevents it from being excreted in large quantities through the urine.
Among the significant sources include:
- Fortified cereals
- Dairy products
3. Avoid the use of tobacco
Both active and passive smokers are likely to suffer from osteoporosis when they reach adulthood.
Tobacco is made with toxic chemicals that, in addition to reducing bone density, affect the processes of absorption of calcium in the intestine.
4. Perform regular exercise
The regular practice of physical exercise from young ages is one of the key factors to avoid pathologies such as osteoporosis when reaching adulthood.
This habit overcomes the negative effects of sedentary lifestyle , prevents obesity and helps keep the bony parts strong to avoid injuries and fractures.
- It is enough to dedicate 30 minutes, minimum 3 times a week, to enjoy their benefits.
5. Take care of your body posture
Thousands of people ignore how important to prevent the development of osteoporosis and inflammatory conditions.
Although at the beginning does not generate significant effects, bad posture can cause injuries and weakening of the bones.
- Watch the way you walk, how you feel and what position your body adopts at bedtime.
6. Avoid the consumption of alcoholic beverages
The toxins contained in alcoholic beverages increase the deterioration of bones and, therefore, are a risk factor for osteoporosis.
7. Maintain a healthy weight
Both obesity and overweight involve a greater wear of the bones , which increases the chances of suffering these conditions.
- It is essential to monitor body weight and adopt all kinds of measures to maintain it in healthy and stable levels.
In addition to the aforementioned tips, remember to avoid exposing yourself to falls or overstresses that could cause damage to the bone pieces.
Get regular medical checkups, especially if you have a family history of this disease.