Bone health is one of the most important health concerns that trouble older women these days. There are many reasons that cause osteoporosis and other bone problems. Some of them have been mentioned in this article along with guidelines to prevent the condition.
Know your family history
Like many other medical conditions, bone health can be passed on from elders of the family. Women who have parents and siblings suffering from osteoporosis should be aware of the symptoms. They are more likely to encounter the condition.
Boost calcium consumption
Calcium and bones are two words that most people think of simultaneously. Most people are aware that calcium is one of the most important minerals needed for apt bone and teeth development. Incorporating calcium in one’s daily diet helps growth of bones and prevents osteoporosis. Calcium can be found in low-fat dairy items and vegetables. Known sources include almonds, broccoli and kale. Most bone problems can be overcome by in taking calcium with vitamin D.
Vitamin D helps the body absorb calcium.
Healthy woman should have 1000 mg of calcium every day. 1200 mg of the mineral helps to offset bone damage. A research suggested that the in taking 1250 mg of calcium per day might also be able to prevent breast cancer. It also helps women experiencing premenstrual syndrome. Please note that our body cannot digest large quantity of calcium at a time. So, it is important to divide the amount in doses. Not more than 500 mg of calcium should be taken in one sitting.
Don’t forget the vitamin D
Vitamin D and calcium work together. Well known sources of vitamin D include shrimp, milk, cereals, eggs and tuna. Oily fishes like anchovies and salmon are excellent sources of the vitamin too. Some women choose to intake vitamin D supplements. Women under age 50 should have 200 International units each day while older women are recommended to take 400 units. Vitamin D aids calcium absorption, when converted into calciferol, in the body and is thus essential for preventing osteoporosis. The human body produces this vitamin when exposed to sun. So, it is important to absorb sunrays while you can.
Boost bone density with vitamin K
Vitamin K is known to aid the body to clot blood but also is an excellent agent to enhance the process of making proteins. These proteins ensure healthy bones. This way, vitamin K contributes to bone health in women. Women should add adequate amount of this vitamin to their daily diet. A study suggested that that vitamin K not only slowed down bone turn over but also has an effect on bone mineral density.
Pump up the potassium
Potassium has no direct impact on bones. Intake of potassium aids the communication between nerves and muscles. It also assists waste removal in cells. Indirectly, potassium helps bone health by neutralizing acids that remove calcium from the body. A study was carried out involving postmenopausal women. It showed that there was eight percent difference in bone density between women who consumed potassium regularly and those who did not. Good sources of the mineral are sweet potatoes, white potatoes, yogurt and bananas.
Make exercise a priority
Regular exercise keeps a person healthy. Exercise also helps bone health in many ways. Individuals who do one involve in regular physical activities are prone to osteoporosis. Exercise like running, walking, jumping rope, skiing and stair climbing are most effective. These keep bones strong. Resistance training is also known to help.
Consume less caffeine
Even though caffeine may have some good effects on your body, it has none for the bones. Instead, excess intake of caffeine can interfere with the body’s ability to absorb calcium. It is recommended to drink one cup of coffee or tea each day. A study showed that consuming more than two cups of coffee each day can accelerate bone loss.
Cool it on the booze.
You need not stop taking alcohol but it is best to consume it in small amounts. Alcohol consumption in large quantity can interfere with attributes of vitamin D. This way it can lead to bone loss. When one drinks in fewer amounts it is not dangerous. Women can have one drink each day.
It is a known fact to all that cigarettes are injurious to health. One of the many reasons to stop smoking includes its affect on bone health. Smoking prevents the body from absorbing calcium. This leads to decrease in bone mass.