Lifestyle
Helpful hints to reduce the progression of osteoporosis
Osteoporosis diagnoses have increased dramatically over the last century mostly as a result of our diet and lifestyle. Here are some ways you can reduce its progression.
- Chat to your doctor about your bone density and have the test annually.
- Get your hormone levels checked; one of the most common reasons for bone loss after menopause is hormonal decline.
- Change your diet: try a low-GI eating plan with lots of leafy vegetables and some good fats; cut down your intake of caffeine, salt, fizzy drinks and alcohol, and avoid eating too much protein as it causes acidity, which can then affect your calcium levels.
- Exercise more to stimulate your bones; walk for 15 to 30 minutes a day if you can and wear good walking shoes.
- Investigate acupuncture and other treatments such as immunotherapy.
- Ask your doctor to recommend supplements such as calcium or vitamin D, both of which are essential for bone health. Sitting in the sun for a few minutes every day is a great way to increase Vitamin D levels but be careful of too much exposure.
- Reduce your stress levels: meditation, massage, prayer, spending time with loved ones, even take a holiday if possible.
- Start taking collagen as evidence suggests it boosts calcium absorption, improves bone mineral density and maintains your bone strength.
- Add to your shopping list: low-fat milk, cottage cheese, yoghurt, salmon (canned is fine), calcium-fortified orange juice, spinach and broccoli (eat them cooked). Almonds, sesame seeds, and herbal teas are recommended too.
- Be proactive: know what the latest research says, chat to medical professionals and health experts, listen to your doctor and take your medication. Explore alternative treatments, but check them out carefully first.
* Sources: healthline.com, webmd.com
