Osteoporosis is a common condition among women. In fact, eight million women in the United States have been diagnosed with osteoporosis. Whether you have a family history of this disease or not, it is important to protect your bones before it's too late. Here are five effective ways to prevent osteoporosis:
If you do not already practice yoga, it might be time to start. This gentle exercise does not just keep you in good shape and relax your mind; it can also protect your bones. Doing yoga can improve bone density in your spine and hips. If you have never practiced yoga before, you may want to take a class with a certified yoga instructor. He or she can show you how to perform the movement correctly so that you do not injure yourself.
As if lung cancer and heart disease weren't enough, smoking can also increase the risk of osteoporosis. The nicotine in cigarettes can damage your body's bone-making cells and make you more susceptible to fractures. If the habit is too difficult to quit on your own, do not hesitate to ask your doctor for help.
Add Strength Training to Your Workout Routine
Strength training does more than give your body a toned appearance. It also strengthens your muscles and bones, making you less susceptible to fractures. Try to incorporate strength training exercises, like lunges, squats and shoulder presses, into your weekly exerciser routine.
Include Calcium and Vitamin D in Your Diet
Calcium strengthens your bones, so it is important to include it in your diet. Good sources of calcium include milk, cheese, yogurt and dark green vegetables. It is also essential to include vitamin D in your diet because it helps absorb the calcium you consume. Vitamin D can be found in foods like salmon, egg yolks and beef liver.
Cut Down on Soda
If you drink soda regularly, you might want to think about cutting down. The phosphorous in soda can prevent your body from absorbing calcium. Instead, drink water, milk green tea and other healthier beverages.
The thought of developing osteoporosis is scary, but it does not have to happen to you. If you follow these useful tips, you may decrease your risk of getting this disease. If you have a higher risk than normal chance of fractures, you may want to ask your doctor about getting a bone density screen.
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