Walking high in the sun, With the perfect blend of cool breeze and hot chai, there is no greater pleasure. But a slight crack in the leg will pull you down, like slipping off a banana peel. Pretty hard. And you’ll be walking funny or clumsy for the remaining part of the ‘good’ life. That’s how living with osteoporosis looks like.
Bone problems can be nasty. Both in terms of pain, they cause you and the inconvenience. You can’t even help yourself to the bathroom. And with that one thing, they take the long self-reflection and brainstorming moments away. Now that is beyond pleasure.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
Because we are attuned to finding the easy fix in almost everything in life, simple steps can save us from the torturous pain of having a fracture! Whether you are born with a predisposition to developing bone problems, the following 9 steps can save you from osteoporosis:
1. Green Vegetables:
A healthy portion of vegetables like cabbage, turnips, spring onions, celery, and watercress is rich in calcium and therefore can increase the strength of your bones.
According to a research study, our body is well equipped to absorb as much calcium from water as from milk. Moreover, as the Chinese do, high consumption of tea (especially green tea) can contribute to a denser bone structure in the body as compared to people who don’t drink tea often.
While you’re sleeping, your body is busy chopping off the old bones and replacing them with new bone cells. So get complete sleep to feel refreshed and stronger. Experts suggest good sleep of 7-8 hours at night is necessary for your good health.
Strenuous or activities promoting physical activities and weight-bearing do wonderful things for your bones. Get your dancing shoes on, it’s about time!
Pakistanis are blessed with the amazing amount of sunshine that brightens our life all-round the year. The sunlight is basically the best source to manufacture vitamin D in your body. As you expose your body to sunlight, vitamin D is manufactured in your cells from cholesterol in the presence of UV rays. Vitamin D is necessary for the absorption of calcium in the bones. Get a suntan and while you are at it, sip a nice, cold glass of iced tea!
6. Quit Smoking:
You must have heard quit smoking many times, but maybe you are still not willing to do it. But now its high time to quit this habit as this is not only injurious to your lungs but also for your bones.
7. Do exercise:
Weight-bearing exercises are good for your muscles and bones. They increase your bone strength and help them to stay strong till the later ages. Weight-bearing exercises like dancing, hiking, walking on the treadmill, or low-affected aerobics help build bones and keep them strong.
8. Eat Dairy:
Dairy products are a great source of vitamins and minerals. Calcium is found in abundant quantities in dairy products. Try to include cheese, milk, yogurt, and butter in your daily diet.
9. Avoid Low-Calorie Diet Plans:
Usually, people follow diet plans to lose weight. Although it is good for your health to maintain a healthy weight, but following strict diet plans are not good for your bones. Try to take all the essential nutrients in your diet. Never compromise on minerals, vitamins, healthy fats, and proteins. You can control your carbs to shed some extra pounds, but remember your muscles and bones also needs energy in the form of food.
Ensuring good health can take your productivity and energy for life to a whole new level. Get dancing today for a healthier future! And don’t forget to pay your orthopedic physician a visit once a month for a regular check-up.
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