Osteoporosis is a bone condition that plagues a significant amount of the population. The condition is especially common among women as they age. The concern with osteoporosis is that because of your weaker bones, you're more likely to suffer a broken bone during a routine fall, which can send you to an orthopedic surgeon to have the broken bone fixed. It's best to do what you can to reduce your risk of osteoporosis. While there's a genetic component to developing this condition that is beyond your control, certain factors can lessen your risk of having this condition that can greatly diminish your overall quality of life. Here are some steps that you can take.
Perform Weight-Bearing Exercises
Performing weight-bearing exercises is a valuable way to lessen your risk of developing osteoporosis. The term "weight-bearing" simply means that you're putting weight on your bones during the workout. There are many different weight-bearing exercises that you can perform, provided that they don't cause you pain. Walking is a common example of a weight-bearing exercise; each step that you take helps to strengthen the bones in your lower body. Jogging, dancing, step aerobics, hiking and sports such as golf and tennis are other examples of weight-bearing exercises that can be helpful in your fight against osteoporosis.
Keep Your Body Mass Index Healthy
When it comes to monitoring your body mass index, or BMI, many people work to ensure that their number isn't too high. While having a high BMI because you're overweight or obese can be associated with several health complications, those with a low BMI have a higher risk of developing osteoporosis. If your doctor indicates that your BMI is low during your annual physical, discuss the ways that you can increase it. One solution is to increase your caloric intake and focus on foods that provide a healthy source of fats, such as nuts and seeds.
Cut Down On Your Alcohol Intake
The excessive consumption of alcohol can be detrimental to your health in many ways, including heightening your risk of osteoporosis. If you can honestly tell yourself that you drink too much, make a commitment to reducing the amount. According to the Centers for Disease Control and Prevention, moderate drinking for women means having no more than one drink per day; for men, the daily maximum to fall under the "moderate" guideline is two drinks per day. You should try to keep your alcohol consumption within this guideline.
Share15 August 2016
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