Osteoporosis is a systemic skeletal disorder, which is characterized by a decrease in bone mass and a violation of bone tissue, which leads to an increase in bone fragility and a high risk of fractures.

Certain things do make osteoporosis more likely:

1. Risk factors beyond our control

You are a woman. Yes, this is the first factor. Such a fact may seem unfair, but character, genetics, and hormonal factors indicate whether you can suffer from this disease, which can even become chronic in the long term and with which you will have to learn to live.

Age. As you get older, you are more likely to develop osteoporosis. Unfortunately, this is a natural process.

Genetics. Do you have someone in your family with osteoporosis? Maybe mom or grandma? If so, you are more likely to have this disease. It is worth taking into account genetic heredity, in order to take measures and prevent the early development of the disease.

Menopause. Hormonal changes caused by menopause also make women more likely to suffer from osteoporosis.

Physique. If you are short and have a slender physique, this is also a certain risk of developing osteoporosis.

2. Risk factors you can control

1. You should always remember, and this is very important, that your calcium and vitamin D levels should be normal.
2. Avoid alcohol and even sugary sodas. After all, they often lead to the removal of calcium from the body.
3. Realize that smoking is harmful to the health of your bones.
4. Watch your diet. Avoid eating disorders such as anorexia. If you do not eat properly, your bones will be affected by osteoporosis.
5. When you have low levels of estrogen or testosterone, this is also an indicator of the onset of osteoporosis.
6. It is necessary to monitor disorders of the functioning of the thyroid gland since its disorders also lead to a decrease in bone mass.
7. Be careful with medications prescribed to treat inflammation, such as corticosteroids, because these medications can cause many problems if taken for many years.
8. The same can be said about heartburn medicine. They reduce the absorption of calcium and cause the development of osteoporosis.

How can you treat osteoporosis?

Osteoporosis cannot be completely cured, it can only be systematically treated. Thus, it is important to understand that from the moment you are diagnosed with osteoporosis, your life will not be the same. But with the help of some changes in your daily routine, you can improve your quality of life.

Do not limit the treatment of osteoporosis only to pain pills. The main goals of treatment are:

• slow down and stop the loss of bone mass,
• prevent fractures,
• and normalize the structure of bone tissue.

These simple tips will help you overcome the symptoms of the disease and enjoy life:

1. Swimming

You know that a sedentary lifestyle contributes to bone loss. So, if you found out that you have this disease, do not give up and do not get upset. You need to strive to recover and not suffer from the pain that bothers you so much.

Swimming 3 times a week will help a lot to improve your condition in such a situation. It is this type of sport that will help you avoid the progression of bone loss, and you will notice that you can move more and not feel much pain.

2. Magnesium and vitamin D

Take supplements sold in pharmacies, or ask your doctor for advice on which vitamins to take. You can also find these essential elements in your diet.

Foods such as spinach, pumpkin seeds, brown rice, fish, avocado, natural yogurt, bananas, figs, dark chocolate, etc. should be added to the diet.

3. Horsetail and dandelion

These plants are very useful for the body, as they help to enrich the body with silicon, which, as a rule, women lack. If you drink infusions of these herbs every day, your body will be able to synthesize calcium better.

4. Cherry and lemon

These two fruits are the main helpers in the treatment of osteoporosis.

Picture Credit: VistaCreate

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Are you worried about the fortress of bones and want to minimize the risk of fractures? Then buy a subscription to the gym! New research shows that vitamin supplements (even with the maximum amount of calcium and a healthy dose of vitamin D for better digestion), most likely, can not prevent the age-related decrease in bone density. But sports can – and this is great news.

What is wrong with calcium in supplements
Alex Krist, a leading USPSTF specialist, noted in a recent interview with JAMA that every year adults and elderly people receive about two million fractures, including hip fractures that significantly reduce motor activity and even reduce it to nothing. He adds that “more than half of them then need help in their daily activities, and 20-30% die within a year after the fracture.” That’s why with age, it’s so important to pay as much attention to strengthening bones. And that’s why it is equally important to understand what means really work here, and which ones only pretend.

New case studies, writes Popular Science, show that although calcium and vitamin D supplements do indeed have a positive effect, they are ineffective in low doses. As for higher dosages, at the moment scientists do not have enough evidence to say that this can and should be done. For example, the reason that excessive calcium intake probably increases the risk of kidney stones. Plus, experiments show that large doses of calcium in supplements can lead to an increase in its quantity within the arteries and, as a consequence, increase the risk of cardiovascular diseases.

Calcium or sports – who is cooler?
Numerous studies on calcium and bones eventually showed that there may be at least one thing that works better than calcium – physical activity. Despite the fact that the sample was not so large, scientists managed to prove that sport as part of a lifestyle reduces the risk of fractures, even for those who fall quite often.

Image credit: Buntysmum

In an accompanying article to the recommendations proposed by the USPSTF, the Los Angeles geriatrician David Reuben notes that the problem with additives may also be that people do not accept them with sufficient regularity. He points to the research data, noting that in one of the key experiments, if you look only at people who took at least 80% of the supplements, there was a reduction in hip fractures by a decent 29%.

Which of the following is the conclusion? If you are not at high risk of osteoporosis, do not worry about vitamins. All scientific evidence suggests that they are unlikely to get any benefit unless you have a diagnosis of a deficiency of a vitamin. But with an excess, as is clear from the above, there is a risk of encountering an additional set of problems. At the same time, exercise, it will not be easy yoga, dancing or exercise machines, in any case will benefit. And, not only for bones, but also for mood and health in general.

The post Building Bones Through Good Exercise And Calcium appeared first on Cure Chiropractic.