Osteoporosis causes bones to become weak and fragile which causes them to break easily. Minor bumps or falls can cause a bone break with osteoporosis. Worldwide, osteoporosis causes fractures in one in three women and one in five men aged 50 years and over. With early intervention, osteoporosis can be prevented.
Here are five steps you can take today to promote healthy bones.
1. Exercise frequently
Do a combination of weight bearing exercise and strength training. Weight bearing exercises include dancing, hiking, jogging, elliptical, walking, stair climbing and jumping rope. Strength training includes lifting dumbbells and using weighted machines. Additionally, you can incorporate yoga and pilates into your regime.
2. Consume a bone healthy diet
Choose foods that are high in calcium and vitamin D such as milk, yogurt, cheese, salmon, leafy green vegetables and beans.
3. Live a healthy lifestyle
Eliminate drugs and reduce alcohol from your diet. See a doctor regularly for checkups. Consult with your doctor about vitamins you should take.
4. Learn about your personal risk factors
Trace your family’s health history and find out what illnesses you may be prone to. Discuss with your doctor how you deal with your individual health issues before they become a problem.
5. Get tested and treated, if needed
Take the quiz shared below if you want to check your risk factor for osteoporosis. As always, consult with your doctor if you have specific concerns.
World Osteoporosis Day is Wednesday, October 20, 2021. Find out if you are at risk for osteoporosis with this quiz.
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