Simple Tips To Prevent Bone Loss

Bone loss is one of the common reasons for bone related issues. There are two types of factors which contribute to bone loss, one uncontrollable and the second controllable. Factors such age cannot be controlled. However, we can control other factors to prevent bone loss.

Let us have a look at the different factors which can help us prevent bone loss.

Take Vitamin D Rich Diet

Vitamin D helps the body better absorb calcium. Even if you are taking calcium-rich food, but your body is not absorbing it, you are low on Vitamin D. There are two ways to get Vitamin D. The first is by directly exposing your body to the sunlight. Second, you can also get Vitamin D from the diet. Reasons for lower Vitamin D in the body include not able to get enough sunlight, shorter days due to the winter season, and reduced production in older age. Consult with a doctor in Sioux Falls Orthopedics to take dietary Vitamin D supplements.

Exercise

Children who indulge in physical activity have increased bone density and strength. Children who exercise on a regular basis can reach their peak bone density. The peak bone density usually occurs at the age of 30. So if you can reach peak bone density, you are less likely to have bone related problems in the later part of your life.

Weight bearing exercises which work against the gravity prevent bone loss. Examples of such activities including hiking, playing tennis, jogging, and climbing stairs. You must also do resistance exercises to lose additional fat.

Quit Smoking

Smoking is detrimental to the health. Women who regularly smoke are more likely to develop heart and lung related problems. Women who smoke have reduced levels of estrogen in comparison to the ones who do not smoke. The reduction in estrogen levels reduces bone loss. Similarly, men who regularly smoke are at a greater risk of bone loss as it reduces calcium absorption from their diets. Reduced absorption from the diet makes it difficult for the body to sustain bone structure without any new calcium added to strengthen the bones.

Limit Alcohol Intake

If you consume alcohol, you must curtail its intake. A person who drinks 2 to 3 ounces of alcohol on a daily basis is potentially damaging their bones. Individuals who drink heavily are causing loss to their bones, and it may also result in fractures. People who remained heavy drinkers during their adolescence and young adult years may have a harmful impact on achieving peak bone density. Heavy drinkers’ stomach is not able to adequately absorb calcium, and Vitamin D. Alcohol has a bad effect on the liver, an organ that plays a vital role in activating Vitamin D.