How can I reduce bone loss after 30?

Part of the natural ageing process is Osteoporosis. And as we celebrate the World Osteoporosis Day, 20th of October, it is important we enlighten the society about the necessary measures to prevent the bone mass loss that usually occur due to this condition.

You need to understand the process occur at a very slow pace. An average lady by age 50, would have lost 20% of their bones to osteoporosis. The bone at this level is brittle and prone to fracture especially in this common areas like hip, wrist and spine.

Osteoporosis affects men and women of all races. But white, black and Asian women — especially older women who are past menopause; are at highest risk

  • To reduce the process and complement for the bone building rate reduction, here are few things you should take note of;

Lifestyle modification

One of the chief risk factor is inactivity. As we grow old, our activity level tend to decrease. Exercise is one way to increase your activity level. Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you start exercising regularly when you’re young and continue to exercise throughout your life. Knowing the appropriate exercise to engage in is also important. You need weight bearing exercises, strengthening exercise, and little of aerobics to complement for bone loss

Nutrition Adjustment

Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70. Another thing to consider that will help is Vitamin D. Vitamin D improves your body’s ability to absorb calcium and improves bone health in other ways. And don’t leave out protein because it definitely will help build up generally in the body.

Appropriate Weight

Being underweight increases the chance of bone loss and fractures. Excess weight is now known to increase the risk of fractures in your arm and wrist. As such, maintaining an appropriate body weight is good for bones just as it is for health in general.

Happy Celebration of World Osteoporosis Day

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