10 Tips To Prevent Osteoporosis

Hopefully the 10 tips below will help you prevent the best.
Exercise caution when using the drug
The highest risk of osteoporosis belongs to cortisol. The drug disrupts the assimilation of calcium and inhibits the formation of bone tissue.
If cortisol is prescribed for a long time, try to limit your daily dose to less than 7.5mg

. In cases where the required dose is higher than 7.5 mg, supplement with vitamin D and calcium to prevent osteoporosis.
Prefer calcium
Calcium is important not only because it constitutes bones but also because it prevents osteoporosis and reduces bone density
Indeed, when calcium levels in the blood decrease, the body produces the hormone Parathormon, which "releases" calcium (mostly from bones) into the bloodstream.



This movement reduces the amount of calcium in the bones, long term causing osteoporosis.
The average adult needs 1g of calcium per day. Calcium can be supplemented with dairy products or from a calcium-containing food such as bananas, leeks, broccoli, kiwi, mustard, crab, etc.
Note diet
Too low a BMI can also promote osteoporosis.
Generally, a BMI of 20-25 should be maintained and if you need to lose a bit of weight, uphold the balance principle: do not abuse fiber, do not "starve" protein and calcium.
Hormone monitoring
A decrease in estrogen production associated with menopause in women causes a change in bone composition. Increased bone marrow (oeteoclast) cells are responsible for the reduction in bone density
In men, the time of sex off with the reduction of sex hormones also makes bones weak, brittle and more prone to fracture.




In fact, menopausal treatment is not considered a preventive measure for osteoporosis.
However, science has also proven that if a prescription of reasonable doses for menopause, such as the treatment of hot flashes, the risk of osteoporosis can be halved.
Supplement vitamin D
Vitamin D allows the body to absorb calcium. Without vitamin D, bones will become brittle and weak. In adults, too little vitamin D will lead to bone deformities and osteoporosis.
Vitamin D can be supplemented with food. When ingested, vitamin D is absorbed in the small intestine with fat and then into the bloodstream. However, vitamin D is low in natural foods except for some fatty fish (especially in their liver).




In addition, vitamin D can be added to the body by medication. However, do not overdo this method.
Stay away from the enemies of the bone
Tobacco and alcohol stimulate the process of "bone loss". Caffeine increases urinary excretion of calcium. Fiber disturbs the absorption of calcium by the bones.
Try to quit smoking. With alcohol, it is best not to drink more than 3 glasses of wine / day. When you consume fiber (green vegetables, whole grains, etc.



), choose calcium-rich foods at your next meal. Drink coffee and tea in moderate doses.
"Make friends" with the sun
In the body, normal vitamin D precursors are available. Under the effect of ultraviolet rays of sunlight, the vitamin D3 precursors will be activated into vitaminD3. Then vitaminD3 is absorbed directly by blood vessels.
The amount of vitamin D3 absorbed by sunlight accounts for 50-80% of the body's needs. Therefore, scientists believe that sunbathing is one of the existing measures to stimulate the development of vitamin D under the skin, providing the body with prevention of osteoporosis.
The best time to sun in summer is from 6 to 9 am and only 15 minutes of sun exposure is enough for each day.



In addition, sunlight shining on the top of the head will help our body absorb more calcium.
Measure the height
The barometer is one of the tools for detecting osteoporosis. Losing 4cm from a young height is a symptom of vertebral subsidence, one of the complications of osteoporosis.
Every year, measure your body height. If you feel like you are dwarfed, see a bone specialist quickly.
Maintain balance
Fractures are serious complications of osteoporosis. Therefore, always maintaining balance is the most important factor to prevent "bone loss".
To maintain your body's balance, try to do the following exercises every day: stand on one foot for a few seconds and open your eyes, close your eyes for a few seconds, then repeat.



on the other leg.
Physical activity
Regular physical exercise helps protect the skeletal system: stimulates bone formation and strengthens the muscle, avoiding the risk of fractures and fractures.
Walking is a great form of exercise. Ideally walking 30 to 40 minutes a day..

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