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How can healthy lifestyle changes affect Osteoporosis?

What is Osteoporosis ?
Osteoporosis is a disease caused by weak and porous bones that fracture easily. It happens mainly after menopause in women and particularly those who are small boned or underweight. Bone mass is dependent on the stress, or weight, placed on bones. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks.The more you use your bones to walk, run, lift weights, the heavier and stronger your bones will be.

Healthy Lifestyle
The best way to keep your bones healthy is to establish a healthy lifestyle. One should stop smoking, avoid drinking too much alcohol, get enough calcium and vitamin D through your diet or with supplements, do weight-bearing exercises to help keep bones strong, avoid high doses of thyroid hormone or cortisone-like medications.

– Exercise is very important for slowing the progression of osteoporosis. Exercising for more than three days a week for more than a total of 90 minutes a week reduces the risk for osteoporosis and fracture in both older men and women.
Careful weight training exercise applies tension to muscle and bone.
Regular brisk long walks improve bone density and mobility and may relieve osteoarthritic pain.
Exercises specifically targeted to strengthen the back help prevent fractures later on in life.
Abdominal exercises, lower back exercises, yoga, Pilates, and tai chi help strengthen the spine.

– A combination of calcium and vitamin D can reduce the risk of osteoporosis.
Good dietary sources of calcium include milk, yogurt, and other dairy products, dark green vegetables such as collard greens, kale, and broccoli, sardines and salmon with bones, calcium-fortified foods and beverages such as cereals, orange juice, soymilk.
Dietary sources of vitamin D include fatty fish such as salmon, mackerel, and tuna, egg yolks, liver, vitamin D-fortified milk, orange juice, soymilk, or cereals. Sunlight on your skin activates the production of vitamin D in your body.

– Smoking and excessive use of alcohol reduce calcium absorption which can lead to bone loss. This is especially true for women who smoke, as smoking lowers estrogen levels.
Giving up these two unhealthy habits is a simple lifestyle change that can lower the chance of getting osteoporosis.

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