Osteoporosis, also known as low bone mass and fragility, is a disease that affects up to 30% of women and men over the age of 50. According to the World Health Organization, by 2030, one in five people will be affected by this condition or fragility fractures. Because of this, it is essential to treat it as soon as possible. Luckily, there are plenty of ways to treat osteoporosis naturally. Keep reading to learn about them and how you can keep your bones strong as you age.
What Is Osteoporosis?
It is a disease of the bones that weakens them over time. While it can occur at any age, it is more common in older people. When your body does not make enough new bone tissue to replace the broken or lost bones, as they weaken, bones become more likely to break and become fractures. The more weakened bones, the more likely you will experience a fracture. If you have low bone mass, you are more likely to have osteoporosis because you will become a fracture victim. Women are twice as likely as men to develop this condition.
Treating Osteoporosis Naturally
Wear Proper Shoes
Shoes that do not fit right can contribute to bone problems. If your shoes do not give your foot the support it needs, it can damage your bone structure and cause osteoporosis. Sure, you put on shoes that fit correctly, without being too tight. Or, if you are dealing with severe back pain, try going barefoot. You will want to wear light, flexible and supportive shoes to keep your bones strong. When choosing your shoes, look for those with a flexible rubber sole.
Get Enough Calcium
Calcium is essential not just for your teeth and bones but also for your muscles and nerves. Adequate levels of calcium are necessary to prevent osteoporosis as you age. It also helps maintain strong muscles, nerves and a healthy metabolism. You can get calcium from healthy sources like milk, almond milk, tofu, kale, salmon, yogurt and fortified orange juice. You can also get calcium from almonds and other nuts, beans and leafy greens like kale if you do not drink milk. You can also take calcium supplements. But be aware that too much can be harmful. Too much calcium can reduce your body’s ability to absorb vitamin D, which is crucial for your bones. So make sure you do not take more than the recommended amount.
Get Enough Vitamin D
Most people are unaware that the sun can also provide vitamin D. To enhance your vitamin D levels, make sure you get 15 minutes of sun every day. You can also take a vitamin D supplement if you reside in an area with little or no sunlight. Bone health necessitates vitamin D. It improves bone growth and aids calcium absorption. As a result, if you do not get enough vitamin D as you get older, your bones may start to deteriorate.
Smoking is one of the biggest causes of low bone mass and fragility. It causes your bones to be thin, making them prone to fractures. Spend less time around smokers and avoid secondhand smoke. And if you already smoke, make sure you quit. Quitting smoking can reduce your risk of osteoporosis and fractures by 50%.
Keep Your Bones Strong with Exercise
One of the best ways to keep your bones strong as you age is to exercise. Even in your 70s, getting your heart rate up and moving your muscles is essential. It helps you stay at a healthy weight and reduce your risk of chronic diseases; it can also help you prevent low bone mass fractures. There are lots of ways to exercise and get your bones strong. You can run, swim, dance, do yoga, go for a walk or do any other activity that gets you moving. It is important to choose exercises that make you breathe hard enough and move your muscles.
By now, you know that you can treat osteoporosis naturally. However, you will need to know the symptoms. That way, you can take action and prevent the disease from affecting your bones. There are plenty of ways to keep your bones strong as you age. If you are experiencing any symptoms of low bone mass, fragility or osteoporosis, you should visit a specialist immediately.