Are Lifestyle Choices Putting You At Risk For Osteoporosis?
When it comes to our health in the long-term, we’re all victims of the genetic lottery. Still, in regard to more serious concerns like loss of bone density and osteoporosis, you can’t be too careful. Even if you practice fairly healthy habits and try to keep up your calcium intake, you could be putting yourself at risk for osteoporosis without even knowing it. For seniors looking for In-Home Senior Care You Can Trust and other at-risk individuals, here are a few risk factors associated with poor bone health.
Sedentary Lifestyle
Osteoporosis occurs when your body isn’t getting enough nutrients to keep your bones strong. When bone density starts to diminish, your body suffers. The best way to keep osteoporosis at bay is to exercise regularly and aim for a healthy BMI. Spending too much time sitting down or remaining inactive can, if combined with a lack of necessary vitamins, contribute to a higher likelihood of developing the disease. While cardio is always a good choice for keeping fit, experts suggest trying resistance and weight-training workouts for keeping bones strong. Choose workouts that don’t just strengthen your muscles for a more well-rounded exercise routine.
Poor Diet
Your bones depend on getting the right vitamins to stay strong. If you eat a diet that’s lacking in necessary nutrients, such as those found in leafy greens, protein, and vegetables, your bones could be at risk of weakening over time. While there are many risk factors you can’t control, such as being a woman or having a family history of bone disease, you can easily find ways to include more vitamins in your diet, either by taking supplements or trying to diversify what you eat. Try to find ways to include more leafy greens in your diet, as well as heart-healthy foods like salmon and grilled chicken.
Not Enough Calcium
Calcium treatment has been proven extremely effective in preventing osteoporosis. The trouble is, many Americans don’t get the suggested 1,000 milligrams of calcium per day, resulting in poorer bone health. Fortunately, dairy is pretty easy to integrate into your diet. You don’t have to keep drinking tall glasses of milk to get in your suggested dose. Instead, try eating healthy alternatives like yogurt, kefir, or cheese. Taking a chewable tablet or supplement can be a good way to get in your daily dose of calcium, especially if you’re not eating enough dairy. People who follow a vegan diet will want to be especially aware of this.
Not Enough Sun Exposure
Vitamin D deficiency can put you at serious risk for osteoporosis, especially if you’re already not eating a balanced diet. Going out and spending some time in the sun can be a good way to get some natural vitamin D. This mood-boosting, bone-strengthening vitamin can also be found in Omega-3-rich foods like salmon, tuna, and cod. Egg yolks, cheeses, and other dairy products also contain natural amounts. You can also take a daily multivitamin or choose vitamin D-fortified milk or orange juice to boost your daily intake.
