If you are at a higher risk of developing osteoporosis, make changes to your diet and include this list of foods that help prevent osteoporosis.
Affecting around 200 million women all over the world, osteoporosis is a disease that causes your bones to become brittle and weak. The bones become so weak that even mild activities like coughing and bending over can cause a fracture. The most common osteoporosis related fractures occur in your spine, wrist, and hip. Osteoporosis affects men as well as women of all races, however, Asian and white women are at a higher risk of developing this disorder.
Even though there is information about how osteoporosis develops over a period of time, not a lot is known about what causes this disorder. Your body is constantly breaking down old bones to rebuild new ones because your bones are living tissue. The process of rebuilding new bones is called as ‘remodeling’. Osteoporosis occurs when the remodeling rate does not keep up with the breaking down rate, in other words, when the new bones are not created before the removal of the old ones. This causes your bones to become fragile, brittle, and they lose structure.
During the early stages of osteoporosis, there are generally no symptoms seen. When the bones have been greatly weakened, you will experience symptoms like back pain, stooped posture, loss in height, as well as bone fractures. If your doctor suspects osteoporosis, you will undergo a painless bone density test that uses X-rays to scan your body. The osteoporosis treatment methods that the doctors prescribe depend a great deal upon your risk of breaking a bone. Only if your risk is high, you will be prescribed medications such as Boniva, Actonel, Fosamax, and Binosto. Otherwise, the treatment for osteoporosis will usually focus on safety, lifestyle, and modifying the risk factors of osteoporosis.
The risk factors associated with osteoporosis are your age, race, sex, body frame size, and your family history. All these factors are completely out of your control. Osteoporosis is also more likely to occur in people with eating disorders, low calcium intake, who use tobacco, lead a sedentary life, and consume excessive alcohol. If you modify these lifestyle habits and dietary factors, you will be reducing the risk of developing this disorder. After all, prevention is indeed better than cure.
One of the best places to start with reducing your risk and preventing osteoporosis is your diet. According to Sabrina Strickland, an orthopedic surgeon at the Hospital for Special Surgery in New York, “If you know you are at a higher risk of osteoporosis, you can start fighting it early. If your mother had it, you should be doing everything right from age 20 to 30. We make bone until we are 30, so that is when we need to eat right – ideally we maximize bone mass while we are making it”. There has been a lot of research into foods that help relieve painful symptoms of this disorder as well as help prevent it. Here is a list of foods that help prevent osteoporosis and must be included in your diet because they are very good for your bones.
Calcium is the foundation of strong healthy bones and adults need around 1000 milligrams of it every day until they reach 50 years of age. Milk is considered to be one of the best foods that help prevent osteoporosis because it is brimming with calcium. A single cup of milk has 300 milligrams of calcium, it does not matter if it is low-fat, whole, or skim milk. If you do not like milk, include dairy products like cheese and yoghurt in your diet to help prevent osteoporosis.
Broccoli is a cruciferous vegetable that is not only a great source of calcium, but it is also packed full of vitamin K. Vitamin K is extremely crucial for the production of a protein called ‘osteocalcin’ that is only found in the bone. In certain populations, a lower risk of bone fractures has been linked to a diet rich in vitamin K. Include broccoli in your diet if you want to reduce the risk of a fracture as well as prevent osteoporosis. What’s more, broccoli is a vegetable that is low in calories but high in fiber, so it is the perfect food to help manage your weight as well as a form of treatment for osteoporosis prevention.
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