Bone is a living tissue. To keep it strong your body breaks down old bones and replaces it with new bone tissues. As we enter our 40’s and 50’s more bone is broken down that it can be replaced. As a result our bones lose calcium and minerals and it becomes lighter, less dense and more porous which makes the bone weaker and increases the chances to fracture. But women tend to lose bone density as early as the age of 25. This does not mean that losing bone density (osteoporosis) is a woman’s disease. Men also lose their bone density but slower than women.
Osteopenia (bone loss) may lead to osteoporosis (bone degeneration). So the thicker your bones are the longer it takes to get to osteoporosis.
Enough of losing stuff, now here’s the good news. You can increase your bone density and reduce the chances of falling and having a fracture at any age, but the sooner the better. It’s really easy and simple to reverse osteoporosis.
The only thing you need to do is include more calcium and vitamin D (helps in calcium absorption) in your diet. And to compliment the diet do weight- bearing exercises such as walking, jogging, dancing, stair climbing with a well-designed resistance training program.
Participating in a weight bearing exercise program 3-5 times a week for 30-60 minutes and following a resistance program with 3 times a week will contribute to the fight against osteoporosis, increasing bone density as well as your overall well-being.
By knowing this we can help our parents and ourselves even. Hope I could help you some much!
Foods rich in Calcium
Diary sources | Fish | Fruits & vegetable sources | Nuts |
Cheese | tuna, skipjack, fresh, cooked, dry heat | Dried figs(Hikki Theeni) | Dry roasted almonds |
Skimmed milk | Silver sprat ( Rehi) | Broccoli | Cooked dried white beans |
Yoghurt | Salmon and sardine | Chinese cabbage |
Foods rich in Vitamin D
Milk, skim, low-fat | Fish liver oil (cod liver oil) | Mushroom |
Egg | Mackerel |
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