Our bones serve as the primary support structure as we travel through life.
Maintaining strong and healthy bones becomes critical, especially after age 50. Osteoporosis is a significant concern for many people. Maintaining bone health is especially important after age 50, as osteoporosis is a significant concern. To prevent its onset and increase bone health, it is essential to make confident lifestyle choices.
What is osteoporosis?
Osteoporosis is when the bones become weak and prone to fracture. Usually, bones undergo a continuous remodelling process, replacing old bone tissue with new bone.
In osteoporosis, this balance is disturbed, and as a result, the density of bone tissue becomes low, porous and fragile. With the decrease in bone density and related structural changes, even a slight drop or pressure on the bones can lead to fractures, especially in the pelvis, spine and wrist. Osteoporosis is often known as the “silent disease” because it progresses without noticeable symptoms and is only noticed when a fracture occurs.
Osteoporosis is more common in postmenopausal women due to hormonal changes, but it can affect men and people of any age.
In the following, we will examine 12 points that can prevent the weakening of bones. Let’s dive into it.
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Disclaimer:
This video is for educational purposes only, and it’s no substitute for medical advice or care.
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Hey everyone I’m Katie a painter passionate about cooking and dedicated to promoting a healthy and happy lifestyle in this channel I examine various aspects of nutrition healthy recipes and the essential role of nutrition in maintaining body Health welcome to my channel where we’ll journey to discover a world of health
And vitality together tips to have strong bones after the age of 50 our bones serve as the primary support structure as we travel through life maintaining strong and healthy bones becomes critical especially after age 50 osteoporosis is a significant concern for many people maintaining bone health is especially important after age 50 as
Osteoporosis is a significant concern to prevent its onset and increased bone health it is essential to make confident lifestyle choices what is osteoporosis osteoporosis is when the bones become weak and prone to fracture usually bones undergo a continuous remodeling process replacing old bone tissue with new bone in osteoporosis
This balance is Disturbed and as a result the density of bone tissue becomes low porous and Fragile with the decrease in bone density and related structural changes even a slight drop or pressure on the bones can lead to fractures especially in the pelvis spine and wrist osteoporosis is often known as
The silent disease because it progresses without noticeable symptoms and is only noticed when fracture occurs osteoporosis is more common in postmenopausal women due to hormonal changes but it can affect men and people of any age in the following we will examine 12 points that can prevent the
Weakening of Bones let’s dive into it number one adequate intake of vitamin D vitamin D plays a vital role in maintaining bone health and preventing osteoporosis calcium is essential for strong bones and vitamin D helps your body absorb calcium effectively in addition vitamin D supports muscle function it does which is vital to
Prevent Falls and fractures the required daily consumption amount for adults up to 70 years old is 600 international units per day and for adults 71 years old and older this amount is 800 IU per day sunlight some mushrooms such as shitake mushrooms chantells and oyster mushrooms fish liver oils oily fish and
Egg yolks are among the best sources of of vitamin D number two continuous physical activity continuous activity prevents osteoporosis by strengthening bone health and maintaining bone density in addition regular physical activity helps to balance hormones and maintain a balance weight weightbearing exercises such as walking running and resistance training stimulate bone formation and
Increase bone density these activities also strengthen muscles do activities like yoga or Tai Chi to increase balance and flexibility and reduce the risk of Falls also improve your muscle strength by doing activities such as lifting weights or resistance exercises 20 minutes of moderate intensity daily exercise such as walking dancing or
Cycling can help keep your bones healthy number three healthy diet maintaining a healthy diet with essential nutrients supporting bone health is vital in preventing osteoporosis adequate consumption of calcium dairy products leafy vegetables fortified vegetable milk and fish with edible bones fruits and vegetables rich in vitamin K and magnesium contribute to
Bone density adequate protein intake is essential for bone formation and a combination of lean meats Dairy legumes and nuts supports overall bone health number four maintaining a healthy weight both underweight and obesity can negatively affect bone health being underweight May decrease bone density while excess body weight can stress the
Skeletal structure achieving a balanced weight through a healthy diet and regular physical activity is essential balancing caloric intake to meet individual needs in regular physical activity play a vital role in preventing osteoporosis before we move on to the next point if you find this helpful content don’t forget to subscribe to our
Channel and turn on notifications to be the first to know when new videos are released thank you number five getting enough Cal calcium calcium is one of the building blocks of Bones and a pivotal mineral to maintain bone health and density its deficiency can weaken skeletal structures and increase the
Risk of fractures consuming sufficient amounts of dairy products such as milk yogurt and cheese in the diet as well as non-dairy sources including fortified vegetable milk substitutes green leafy vegetables such as kale broccoli and can fish with edible bones can help to get enough calcium in addition some nuts and
Seeds such as almonds and chia seeds contain calcium the body needs combining a calcium rich diet with adequate vitamin d8 calcium absorption and regular exercise forms a comprehensive strategy to maintain strong flexible bones and ultimately prevent osteoporosis number six bone density test assessing bone density and identifying potential signs of bone loss
Is essential in preventing osteoporosis these bone density tests or dual energy x-ray absorptiometry dxa scans are commonly performed on postmenopausal women and older men it is recommended because they are more prone to osteoporosis the frequency of bone density testing depends on individual risk factors but in general every 2
Years is recommended for people who are at risk number seven prevention of falling fall prevention is vital for older people falling can lead to injuries and related complications especially fractures and have a significant impact on health and well-being regular vision screening and addressing potential hazards in the living environment contribute to an
Effective fall prevention strategy number eight reducing salt consumption high sodium levels in the body can increase urinary excretion of calcium potentially leading to decreased availability of calcium for bone maintenance in addition to reducing the amount of sodium it reduces the risk of cardio vascular diseases high blood
Pressure and some Cancers and makes the kidneys function better number nine stay hydrated water provides structural support and flexibility to the bones by supercharging the bone tissue the transfer of vital nutrients such as calcium and phosphorus to the bones is carried out by water in addition water lubricates the joints and helps prevent
Bone wear in the last regulating body temperature provides optimal conditions for metabolic processes is necessary for bone health number 10 avoiding a lot of caffeine high levels of caffeine consumption are associated with increased urinary calcium excretion potentially leading to a negative calcium balance in the body it is recommended to balance caffeine intake
With adequate intake of calcium rich foods to support bone health number 11 limit alcohol excessive alcohol consumption can lead to calcium imbalances hormonal disorders and and nutritional deficiencies all of which contribute to decreased bone density drinking too much alcohol can cause imbalance and increase the risk of falling and breaking also
Liver damage caused by chronic alcohol consumption can affect the absorption of vitamin D and calcium to maintain bone health it’s recommended that you stick to moderate alcohol consumption guidelines with no more than one drink per day for women and no more than two drinks per day for men number 12 quit
Smoking smoking prevents calcium absorption disturbs the hormonal balance stimulates inflammation reduces blood supply to the bones and delays fracture healing these adverse effects contribute to decreased bone density increased risk of osteoporosis and increased susceptability to fracture particularly in the hip and spine quitting smoking is very important to reduce these adverse
Effects on bone health as it helps prevent further bone loss and improves overall skeletal Health until the following video video care for your health because health is wealth thanks for watching
