If you are a woman who has reached fifty, you are at an increased risk of being diagnosed with osteoporosis. This health condition can weaken your bones and increase your chances of falling and getting injured. However, if you take the proper steps right now, you can protect your bones. Here are five effective ways to reduce your risk of osteoporosis:
Increase Your Vitamin D Intake
If you are trying to improve your bone strength, calcium is not the only nutrient you need. Vitamin D is equally as important because it helps your body absorb calcium more effectively. You can get vitamin D from the sun and food sources, such as cod liver oil, canned tuna, and eggs. Ask your doctor how much vitamin D you should consume every day.
Doing yoga is another great way to protect against osteoporosis. When you engage in certain yoga poses, you can increase bone density in your body and improve your balance. If you do not have experience with yoga, you should take a few classes with a certified yoga instructor.
Do Not Lose Too Much Weight
Being underweight can actually lead to several negative health effects, including weak bones. If you are too thin, you can deprive your bones of protein and cause them to break easier. If you can't seem to keep weight on, speak to your doctor.
Are you a smoker? If so, you have yet another reason to kick the habit. Smoking tobacco can increase your risk of fractures. If you are having trouble quitting this habit by yourself, you should make an appointment with your doctor and ask him for advice.
If you have never done it before, the idea of lifting weights may seem intimidating. However, weight training can have positive effects on your body. Weightlifting not only increases your metabolism and helps you tone your body, but it can also strengthen your bones. If you lift weights a couple times a week, you will be less likely to deal with bone related fractures in the future. Have a certified personal trainer show you how to do weightlifting exercises properly.
Osteoporosis does not have to be in your future. If you follow these helpful tips, you can decrease your risk of being diagnosed with this health condition. Also, ask your doctor how often you should get a bone density test at a clinic like Sarasota Arthritis Center .