Osteoporosis is a condition that will affect 50 percent of women by the age of 60. Thirty percent of men will develop osteoporosis by the age of 60. However, there are several things that you can do in order to reduce your risk of developing osteoporosis.
Reduce Your Intake of Soda
Soda is one of the worst beverages that you can put inside of your body. Not only is it devoid of essential nutrients, but it can also cause your body to lose calcium. There was a Harvard study done that showed that girls who were between the ages of 16 and 20 already showed bone loss if they drank soda. Carbonated beverages like soda also contain phosphate, which causes your body to lose even more calcium.
Increase Your Intake of Calcium and vitamin D
Not getting enough calcium and vitamin D is a risk factor for osteoporosis. If your blood calcium levels are too low, then your body will begin taking calcium from your bones. Your body cannot absorb calcium without vitamin D.
Leafy greens, salmon, dairy products and fortified foods are great sources of calcium and vitamin D. You can also take a calcium supplement like AlgaeCal. However, you should consult with your physician before doing anything.
Manage Your Stress
Stress can increase your risk cortisol levels. If your cortisol levels are too low, then it can lead to bone loss. Elevated cortisol can also reduce your calcium levels. There are many things that you can do in order to reduce your stress. Meditating, exercising and getting the proper amount of sleep will make it easier for you to manage your stress.
Perform Weight-Bearing Exercises
Weight-bearing exercises strengthen your bones. They can also protect against age-related bone loss. Jogging, walking, skiing, climbing stairs and jumping rope are some of the weight-bearing exercises that you can perform. While weight-bearing exercises are great for your bones, you should check with your doctor before you perform more intense exercise. Your doctor may recommend that you perform less intense exercise.
Even though osteoporosis is a common condition, there are a number of things that you can do in order to avoid it. You will need to limit your intake of soda and make sure that you are getting more vitamin D and calcium. You will also need to keep your stress under control. Furthermore, you can perform weight-bearing exercises in order to strengthen your exercises.
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