Know how to prevent yourself from OSTEOPOROSIS

What is osteoporosis?

Before knowing the way to prevent or reverse osteoporosis, we should know what osteoporosis Is?

  -World Health Organisation defines osteoporosis as;
"progressive systemic skeletal disease characterized by low bone mass and microarchitectural deterioration of bone tissue, with consequent increase in bone fragility and susceptibility to fractures".

In simple words we can say it is a medical condition in which the density and the quality of  the bone are reduced. As the bones become more brittle and fragile, the risk of fracture increases.

Below table explain Bone Mass Density Measurement:-

  Half of all women will have osteoporosis by age 60. One in five women will have a hip fracture in her lifetime, and 50% of them will never walk again.

  Men are not immune to this problem. 30% of osteoporosis happens in males, and 50% of men who suffer hip factures will die within one year.

Here are 10 ways you can prevent or reverse osteoporosis:

1. Avoid carbonated drinks 
     Carbonated beverages such as soft drink, champagne and sparking water deplete calcium from             your bones. carbonated beverages also have excess phosphates, which cause even more calcium loss.


 2. Reduce protein         intake
    Excess protein intake causes acidity in the body, which in turn causes calcium to be lost in the urine. Most people need only two to 4 ounces of lean protein, three times a day.


3. Keep your stomach acid 
    Many people are on antacids for problem such as heartburn. stomach acid is necessary to absorb minerals such as  calcium, magnesium, and zinc. Blocking stomach acid significantly increases the risk of osteoporosis.

4. Cut out caffeine
Each cup of coffee that you drink makes you lose 150 mg of calcium in your urine. Naturally decaffeinated teas are a better option, but you must drink caffeinated coffee, at least increase your calcium intake by 150 mg for each cup you drink.




5. Get the right kind of calcium 
Calcium citrate and calcium hydroxyapatite are the best forms of calcium to take. they need to be taken on empty stomach for best absorption, an only 500mg at a time (that's all our bodies can absorb at one time). A total dose of 1000 to 1200 mg per day is adequate for most menopausal women.


6. Get some sun
Vitamin D helps to absorb calcium and put it in the bones. It is made in your skin when you get out in the sun.




7. Have your hormones checked 
Hormonal decline is one of the most common reasons for bone loss after menopause in women. Andropause, the ale equivalent of menopause, also causes bone loss in men. Adequate levels of estrogen, progesterone, and testosterone are important for bone maintenance.

 8. Change your diet
Excess refined sugars and starches, elevated your insulin levels and cause an increase in osteoporosis. The ideal diet is one called a "low glycemic index" diet.


9. Reduce stress  
Stress raises cortisol levels. If cortisol levels are high for long periods of tie it can cause bone loss.


 10. Exercise more
When the muscles pull against the bones during exercise, it stimulates the bones and  tells the they are needed. Walking, hiking, climbing stairs and weightlifting can increases bone density. 15 to 30 minutes a day can be helpful.