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Osteoporosis is a widespread disease, especially with age, but it can be prevented in many ways. In this report, we offer these ways to protect you from osteoporosis.
According to the American Osteoporosis Foundation, 54 million Americans suffer from osteoporosis or risk developing osteoporosis because of low bone mass, which increases the risk of fractures and the difficulty of healing of fractures.
1. Know the risk factors for osteoporosis
Among the factors that increase the risk of osteoporosis include poor body structure, family history of osteoporosis and, according to US Centers for Disease Control, family history requires early examination.
2 – interest in calcium
Osteoporosis is the loss or loss of bone minerals that benefit bones, especially calcium. As 99.5% of the body's calcium intake is stored in the bone and as more calcium is needed, it is necessary that the bones release some of its calcium intake – otherwise it is properly compensated, the bones become brittle and weak and calcium can be obtained from milk and dairy products.
3. Eat leafy vegetables and fish Leafy vegetables contain a lot of calcium, as well as potassium and vitamin K, needed to prevent calcium loss. Fatty also contains vitamin D which helps absorb calcium and strengthen bones.
4- Vitamin D.
One of the most important vitamins for bone health, which helps to absorb calcium and strengthen bones, and can be obtained through exposure to the sun is the main source. Oily fish and egg yolk also contain vitamin D.
5 – Perform bone density tests
All women aged 65 and over must have a bone density test (DEXA), which assesses the bone density of the spine and hips and can help predict the risk of fracture by indicating whether your bone density is normal or if you suffer from osteoporosis.
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