Five Ways to Help Prevent Osteoporosis

Many Americans suffer from the effects of osteoporosis.  Osteoporosis causes a low bone mass which makes bones more susceptible to breakage and fractures.  More than 40 million Americans suffer from osteoporosis, and the majority of these cases are in women.  Although it is more likely to get osteoporosis when you are genetically predisposed, there are lifestyle and dietary changes you can make in order to help prevent osteoporosis.  As an orthopedic surgeon in Deltona, we help many patients deal with broken or fractured bones due to the effects of osteoporosis.  We recommend a few ways you can prevent this common bone disease from ever occurring in your body.

Take Your Calcium

By taking calcium supplements or eating a diet rich in calcium, you can reverse the effects of bone-loss aging.  When your estrogen levels decrease, which happens in women during menopause, your bones become drained of their calcium.  Calcium is necessary in keeping them strong.  It is suggested to eat a diet that is rich in dairy, leafy greens, and bony fish.  

Engage in Weight-bearing Exercises

Those who engage in weight-bearing exercises, like lifting weights, walking, or resistance training, will have a higher bone density.  This will make them less susceptible to bone breakage and fractures.  Weight-bearing exercises not only strengthen your bones, it also improves your overall coordination.  This will help you have less accidental falls.

Track Your Vitamin D Intake

Next time you are at the beach, lather on the sunscreen and then soak up as much vitamin D as you can.  Vitamin D is helpful in your body's absorption of calcium, which strengthens your bones.  If you can't get enough sun exposure, consider dietary changes or supplements.  Eat foods that are rich in vitamin D, such as salmon, egg yolks, milk, and yogurt.  

Avoid Smoking and Drinking

Breaking bad habits like smoking or drinking can not only improve your overall health, it can also decrease your likelihood of suffering effects of osteoporosis.  These habits increase your likelihood of bone fractures by weakening your bones.  Many people that give up smoking and drinking see an improved bone density within a year of kicking their habits.  

Practice Strength and Balance Exercises

Engaging in exercise routines that focus on core strength and balance will help you to avoid accidental falls.  If your bones are beginning to weaken, you could avoid breaks and fractures that can easily occurif you happen to fall.  Yoga, Pilates, and other exercises that focus on core strength, promote balance, and improve coordination will help you to avoid accidents.  

By engaging in these physical activities, eating the proper diet, and avoiding bad habits, you can decrease your chances of developing osteoporosis.  However, if you are beginning to experience weakening bones or joints, it may be time to call an orthopedic surgeon in Deltona for a consult.  Be sure to stay on top of your bone health in order to prevent injuries.