5 Lifestyle Changes for Women to Prevent Osteoporosis
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April 4, 2022Do you take your bones for granted?
Our bones are essential to our basic functions and in allowing us to live normal lives. Whether it’s doing the laundry, walking, bending over to pick up something we dropped, or working out, these day-to-day actions require the use of our bones.
These bones give us support and strength, store key minerals, and are home to our bone marrow that helps in the creation of red blood cells.
What Is the Main Cause of Osteoporosis?
Your body uses estrogen to help in the building and maintenance of your bones.
The leading cause of osteoporosis is loss of bone because of decreasing estrogen levels, with the most common reason being menopause.
What Are the Common Causes of Osteoporosis?
Additionally, Asian women are more likely to develop osteoporosis. This is because we have smaller bones and bone mass, as well as our decreasing estrogen levels.
Age is also a factor. The older you get, the faster the bone loss, and the more likely you are to develop osteoporosis.
Certain health conditions like cancer and anorexia can also raise your risk of this disease.
Other common causes include a diet that lacks sufficient Vitamin D and calcium, as well as excessive consumption of alcohol, sweet drinks, processed foods, and smoking.
What Are the Early Warning Signs and Symptoms of Osteoporosis?
Like hypertension (high blood pressure), osteoporosis is a silent disease, and the likely way you will find out is when you fall and break a bone.
Some symptoms include:
- Bone fractures performing daily activities that wouldn’t usually cause it
- Bones fractures after slipping and falling from a standing height
- Bone fractures from coughing, lifting an item, or bending over
How Can You Make Lifestyle Changes for Osteoporosis Prevention?
Preventing and treating osteoporosis includes a mix of lifestyle modifications and medication.
These are some lifestyle changes that can help:
Eat a Diet Rich in Calcium
What are some foods high in calcium, the building block of our body and bones?
They include:
- Dairy
- Fish
- Broccoli
- Tofu
- Almonds
- Green leafy vegetables like kale and okra (lady’s finger)
- Soy
- Beans and lentils
Limit Caffeine Intake
Most of us need our daily cup of fresh brew to get us through busy mornings. However, caffeine can lead to rapid calcium expulsion from your body.
Hence, it is important to limit your caffeine intake daily.
Limit Alcohol Intake
Love chugging your beer?
You might want to reconsider your favourite Happy Hour binge drinking sessions after work. Alcohol lowers your body’s ability to absorb calcium and causes low bone density.
Get Plenty of Exercise
Sitting on your bum for too long is bad for your bones. Work your bones by taking regular walks, climbing stairs, swimming, or jogging to improve your bones and slow down bone loss.
The earlier you get started, the better.
Stop Smoking
Smoking causes many different problems for your body. It decreases blood flow to your bones and other body tissues.
The nicotine found in cigarettes also slows down the creation of bone-producing cells. Smoking also reduces your body’s calcium absorption that is vital for important cell functions and bone health.
If you already have osteoporosis, it’s also important to manage your condition with the help of your house doctor! You can easily engage a house doctor in Singapore to give guidance and valuable advice.
