6 Ways to prevent or reverse osteoporosis

Osteoporosis is common, occurring in upwards of 10 percent of adults over age 50, One out of every two women over the age of 50 will break a bone in their lifetime due to osteoporosis. Men are not immune to this problem. 30% of osteoporosis happens in males.

Osteoporosis which is so prevalent now, was virtually unheard of a hundred years ago. It was a rarity until the turn-of-the-century. So what happened? Did our genes change in a hundred years?

No! Genetic material takes thousands of years to change. The only thing that changed was our environment. Our diet and lifestyle are much different than they were hundred years ago and it has caused an epidemic of osteoporosis. So, what do we do? How can we reverse this process?

Here are 6 ways you can prevent or reverse osteoporosis:

Get enough D

Vitamin D deficiency is also epidemic in our society. Vitamin D helps to absorb calcium, and put it in the bones. It is also important for immune system modulation, depression, and autoimmune disorders. It is made in your skin when you get out in the sun.

Add calcium

Another risk factor for osteoporosis is not getting enough dietary calcium, the mineral that makes bones strong and also aids myriad bodily functions, such as muscle contractions and nerve signal transmission. When blood levels of calcium fall, your bones “give up” calcium to restore normal levels. Bones are like a mineral savings account: If you keep withdrawing calcium and other minerals, your bones weaken.

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Avoid Caffeine

Each cup of coffee that you drink makes you lose 150 mg of calcium in your urine. Chemically decaffeinated coffee is not the answer either though, because it contains harmful chemicals that interfere with the detoxification process. Naturally decaffeinated teas are a better option, but if you must drink caffeinated coffee, at least increase your calcium intake by 150 mg for each cup you drink.

Eat fruits and vegetables

Summer food
Eat healthy and variety

Many fruits and vegetables contain a number of bone-friendly nutrients, including calcium, magnesium, potassium, vitamin K, vitamin C, and protein. Edible plants also provide anti-inflammatory agents and antioxidants, which counter inflammation and oxidative stress, respectively — two cellular conditions associated with aging and many chronic diseases, including osteoporosis

Exercise 

Your bones are constantly being rebuilt in a dynamic process involving the removal of old bone through osteoclasts and regeneration of new, healthy bone by osteoblasts. Load-bearing exercise works to build stronger bones by stimulating cells responsible for the synthesis and mineralization of bone (osteoblasts).

Avoid Carbonated beverage

Carbonated beverages such as soft drinks, Champagne, and sparkling water leach calcium from your bones. A Harvard study on 16 to 20 year-old women showed that half of them were already showing bone loss as a result of excess soft drink intake. Carbonated beverages also have excess phosphates, which cause even more calcium loss.

Reduce Stress

De-stress for a healthier lifestyle
Say good-bye to stress

Stress raises cortisol levels. If cortisol levels are high for long periods of time it can cause bone loss

Stress Management

Stress reduction can include specific activities aimed at invoking the “relaxation response” such as yoga, tai chi, meditation, massage and prayer. It may also include getting more sleep, taking a vacations

Four tips to help you get started with exercise when you have a chronic disease

Regular physical activity is the most important thing you can do for your health. Exercise can help you manage your symptoms while improving your health. Not only is it good for your body, but it can also improve your mental health and mood, decrease depression and anxiety, and impro and preserve cognitive functioning.

Pain Management

Even if you have a chronic disease, being physically active can improve your health and quality of life, by helping you manage your symptoms and giving you more energy to do your daily chores.

Here are four tips to help you get started with exercise when you have a chronic disease:

Start Slow

If your health problems have kept you from exercising for a long time, start slowly. Walking for an hour at a time may cause you to become so fatigued that you might not want to try it again. Keep it simple.Start out with 10 minutes or 20 minutes for the first couple weeks and then work your way up to a longer duration and even a faster pace.

Take break

It’s OK to break up your exercises or daily tasks and take breaks. For example, instead of trying to exercise for 60 minutes and getting wiped out, break it up into three separate 20 minute sessions spread through the day.

Something is better than nothing.

If you’re having a challenging day, remember that doing something is most often better then nothing. Simple movements and actions over the long run can add up.  So do what you can to increase your stamina – especially on days when you’re feeling better. Be it walking around the block or just walking around the kitchen, make sure you move at least a little bit every day.

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Be accountable to someone

Whether you’re healthy or living with a chronic disease, it’s always a good idea to talk to your doctor before beginning any exercise program. Training under supervision of a physical therapist is also a sensible way to prevent unwanted health setbacks or injuries

Living with chronic pain can be difficult but it certainly doesn’t have to mean ruling out physical activity. In many cases, the less you move, the more pain and fatigue you’ll feel. Exercise helps to manage your condition and will boost your mood and energy levels, significantly improving your quality of life.