Osteoporosis causes the bones to become weak and brittle, so that any fall or simple effort such as bending or Cough It can cause fractures, and fractures associated with osteoporosis most commonly occur in the hip, wrist, and spine.
According to the Mayoclinic website, there are usually no symptoms in the early stages of low bone density.
But once your bones have weakened as a result of osteoporosis, you may have the following signs and symptoms:
Back pain due to broken or eroded vertebrae.
Short stature over time.
Body bending.
Ease of bone fractures than expected.
Your bones are in a state of constant renewal; New bones are made and old ones dissolved. When you are young, your body is making new bone faster than it is breaking down old bone, so bone mass increases. After your early 20s, this process slows, and most people reach peak bone mass in their 30s. With age, bone mass decays faster than build it.
Your likelihood of developing osteoporosis depends in part on how much bone mass you gained over it during your youth. Peak bone mass is somewhat controlled by genetics, and it also varies among ethnic groups. The more bone mass you gain, the higher your bone density and the lower your risk of osteoporosis. bones as you age.
protection
Good nutrition and regular exercise are essential to maintaining healthy bones throughout your life.
calcium
Men and women ages 18 to 50 need 1,000 milligrams of calcium per day. This daily amount increases to 1,200 milligrams by the time women are 50 and men are 70.
Calcium-rich food sources include:
Low-fat dairy products
Dark green leafy vegetables
Canned salmon with bones and sardines
Soy products
Breakfast cereals and orange juice with calcium added
If you have difficulty getting enough calcium from your diet, consider taking a calcium supplement. However, too much calcium has been linked to kidney stones. Some experts think that too much calcium, especially in supplements, may increase the risk of heart disease, though it’s not yet clear.
Vitamin D improves your body’s ability to absorb calcium, and improves bone health in other ways. Part of your vitamin D can be obtained from sunlight, but this may not be a sufficient source if you live in a high altitude area, stay indoors, regularly use sunscreen, or avoid the sun due to possible skin cancer.
Food sources of vitamin D include cod liver oil and salmon. Some milk and breakfast cereals also come fortified with vitamin D.
Exercising can help strengthen bones and slow bone loss. Exercising will benefit your bones no matter when you start, but you’ll get the most benefit if you start training regularly when you’re young and continue training throughout your life.
