Could is Nationwide Osteoporosis Consciousness and Prevention Month. The quite common situation of osteoporosis happens when the physique doesn’t create sufficient bone tissue to maintain up with the quantity that’s absorbed by the physique — leading to weak, brittle bones.
The illness impacts round 10 million Individuals, with one other 44 million liable to growing it, in accordance with the Bone Health & Osteoporosis Basis (BHOF), headquartered close to Washington, D.C.
Practically 20% of girls aged 50 and over have the illness, together with virtually 5% of males aged 50 and over, the Facilities for Illness Management and Prevention states.
The excellent news is that the situation is basically preventable.
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Individuals with osteoporosis are extra prone to sudden and surprising bone fractures, mentioned Dr. Ardeshir Hashmi, chief of geriatrics for Cleveland Clinic.
Practically 20% of girls aged 50 and over have the illness, together with virtually 5% of males aged 50 and over. (iStock)
Most individuals aren’t conscious they’ve osteoporosis till they expertise a fracture.
“Sadly, most individuals discover out the exhausting approach,” Dr. Hashmi mentioned in an announcement supplied by Cleveland Clinic.
“They don’t assume they’ve ever damaged something earlier than they usually say, ‘Properly, the autumn wasn’t as unhealthy as I believed it might be. I didn’t assume I might get these fractures,’ and but there they’re with a fracture.”
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“By definition, that fragility fracture means you’ve got osteoporosis.”
The important thing to minimizing bone loss is to begin implementing wholesome habits as early in life as doable, Hashmi mentioned.
These embrace consuming meals wealthy in calcium, protein and vitamin D; taking bone-strengthening dietary supplements reminiscent of vitamin D; and exercising usually.
Consuming meals wealthy in calcium, protein and vitamin D; taking bone-strengthening dietary supplements like vitamin D; and exercising usually can scale back the danger. (iStock)
A few of the finest meals for bone well being are fish (salmon, mackerel, tuna and sardines), dairy merchandise (low-fat and non-fat milk, cheese and yogurt), fruits, inexperienced leafy greens and meals fortified with calcium and vitamin D, per the BHOF.
Most individuals aren’t conscious they’ve osteoporosis till they expertise a fracture.
Sure meals and drinks can put you at better danger of bone loss and must be consumed carefully.
These embrace salty meals, alcohol and caffeinated drinks. Smoking additionally will increase the danger.
With regards to train, Hashmi steered a mix of cardio coaching (cardio) and energy coaching (weights).
For individuals who are involved, Hashmi mentioned it’s vital for individuals to speak to their doctor about scheduling a bone density scan. (iStock)
Even small quantities of train are useful — and it doesn’t should occur on the health club. Attempt incorporating small bursts of motion into your each day routine, the physician steered.
Strolling, climbing stairs, driving a motorcycle, dancing and even gardening are all respectable methods to extend bodily exercise and assist hold bones sturdy.
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“For some individuals, it’s even water-type exercising, like aquatic remedy or swimming,” Hashmi mentioned. “The resistance comes from the counter-pressure of the water. So, if I used to be within the pool simply strolling round, that may give me some energy coaching and a few cardio train as effectively.”
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For individuals who are involved that they’re liable to osteoporosis or could have already got it, Hashmi mentioned it’s vital to speak to a doctor about scheduling a bone density scan.
For individuals who are identified, medicines may help strengthen bones and scale back the danger of fractures.
To learn extra items in Fox Information Digital’s “Be Properly” sequence, click on right here.
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