Majority of women are
completely clueless about their bone health. Luckily there are certain aspects
that if you take care of, you can protect your frame. Read on to learn about
how you can prevent yourself from bone density issues post 30 years of
If you are more than 30 years of
age and are a female you have increased risk of developing osteoporosis. There
are many reasons why women are more prone to health issues as they have smaller and thinner bones than men as well as the hormone that protects
bones in women known as oestrogen, decreases sharply as women reaches the age of menopause.
people used to think that osteoporosis
is a part of ageing and not much can be done for that. Today, you can have a
lot of assistance on how to prevent, detect and treat the disease. Studies show
that with a strict routine, proper diet and apt guidance women can increase
their bone density even after 30 years of
Have a quick look at
the bone weakening fads.
Women who stick to low calorie diets often
have bone health of women twice their age. An unbalanced diet leaves you having
intake that lack important nutrients and minerals that are bone fortifying.
Many women cut their intake of dairy products and do not get
enough calcium from their daily diet as well. The good news is that
in addition to dairy products you can also get enough calcium from beans and
nuts like almonds and proteins from plants and lean
Many people think that exercising as
much as they can, would help them have a good and healthy body. In reality over
exercising can be fatal for your bones. In fact, excess of some workouts can be
extremely worse for your skeleton. Overdoing it in the pool or on the bike or
elliptical machine can actually cause you to have low bone density. With the right
training some women can even increase their bone density by almost 2 percent
Here are the three things
which can deprive you of
more than two cups of coffee daily can rob calcium from your diet and flush it
off before it gets absorbed.
More than one or two alcoholic drinks can
deprive you of
are some medications like antidepressants and contraceptives that are also
responsible for depleting your calcium supply. So, if you are being prescribed
any new medicine, make sure you ask your doctor about the bone risks that are
Tips for Strengthening Your
Here are some tips to
strengthen your bones and get them
Get details of your family history
because women with a family history of osteoporosis are more likely to have
Boost your calcium consumption.
Include yogurt, cheese, milk, collard greens and spinach in your
Do not forget vitamin D. Calcium is not enough for
bones unless it is paired with foods rich in vitamin D. You can get your daily
dose by cereal, orange juice, sardines, egg yolks and tuna. 10 â€“ 15 minutes of
exposure to sun also gives you vitamin D.
Boost bone density with vitamin
Pay attention to potassium intake which will help
neutralize acids that can remove calcium from your body.
Give regular exercise your
priority. Walking, jumping, skipping and stair climbing keep bones
Cut down your caffeine
Avoid alcoholic drinks.
Quit smoking as smoking prevents
your body from absorbing calcium and decreases body mass as
Apart from the above measures you must also get your
density test done and find out the right condition so that you can
take appropriate measures to take care of and prevent bone density
What are the causes of bone
density issues in older women? How to prevent osteoporosis? What can women do
to strengthen their bones? Discuss
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