One of the adverse effects of age is the weakening of our bones. With age we are at a higher risk of osteoporosis. This is why older people are more at risk of fracture of bones. This is because the bones lose their density and become thinner.
Apart from older people, women also need to be careful about their bone density, especially during pregnancy. There are many ways we can strengthen our bones, from following a good diet to taking calcium supplements like calcium citrate India. Here are some things you should follow:
Understand the risk factors
There are many factors that can impact the advent of osteoporosis, such as race, sex, lifestyle and body type. You should understand which factors are most likely to qualify in your case. For instance, if you have a family history of osteoporosis or fractures, you should be careful in noticing signs in yourself. It also means that you should become proactive about your own diet and exercise.
Get a bone density scan
You can also get a bone density scan. Our body attains its full bone mass by the age of 30 after which bones starts to lose their strength. You can find out where you fall on the spectrum. This will help you to determine how much at risk you are of developing osteoporosis or fractures. Scans are especially recommended in case of certain diseases or medications that impact bone density. Women should get the scan within two years of hitting menopause.
Reconsider your diet
Although supplements like calcium citrate India are recommended, we should also see that our diet is rich in calcium. Apart from dairy products, opt for green leafy vegetables, figs, soy milk, tofu, almonds and boney fishes like sardines. Make them a part of your everyday diet. If you are lactose intolerant and cannot take milk, look for soy alternatives. It is an equally good source of calcium.
Take calcium supplements
It is not always possible to check your calcium intake and in most cases our typical diet often does not meet the recommended intake. It is advisable to take calcium supplements. The question here lies in which supplement to take. There most common forms of calcium supplements are calcium carbonate and calcium citrate India. Calcium carbonate is widely used because it is widely available, effective, easily absorbed and cost saving. Calcium citrate is recommended for people with a history of stomach bypass surgery or those who suffer from heartburn.
Getting enough Vitamin D
Surprisingly, one of the most common cause of calcium deficiency is not the lack of calcium intake, but rather the failure of our body in absorbing it. This is because of lack of Vitamin D which helps the body in absorbing calcium. The natural way of getting this would be through staying in the sun. But that’s to possible for most people today. Supplements help in bridging the gap.
Staying active is actually good for your bones. But weight-bearing exercises are what you are looking for. Dancing, running, walking, climbing the stairs or hiking are some of the activities you should incorporate in your daily life.
Avoid smoking and alcohol
Studies have shown that people who smoke or drink excessive alcohol are at an increased risk of developing osteoporosis. Avoid smoking and limit your alcohol intake.
From taking supplements like calcium citrate India to eating a balanced diet, strengthening our bones is a lifestyle commitment. But its a commitment that can ensure that we keep strong bones as we grow older.