Osteoporosis: Causes and Tips to keep Osteoporosis Away

Osteoporosis is a condition that causes bones to become weak and breakable - easily breakable that even a minor fall down or even bending can result in fracture. These kinds of fractures are more common in the spine, wrist or hip.

Our bone is the living tissue which breaks completely and redevelops. Osteoporosis happens when the new bone does not develop after the loss of the old bone.

Causes of Osteoporosis

Whenever your body needs calcium the old bone breaks and new bone develops. As a result of which your bones renew constantly. And this process is faster when you are young, this increases the mass of the bone. However, this process slows down after the '20s and most individuals reach their peak mass bone by the age of 30. 

Also, the risk of suffering from osteoporosis depends partially on the mass of bone you have and partially on other factors including ethnic group, lifestyle, gender and other factors. The higher the maximum bone mass you have, the more bone you have for restoration, so it decreases the chances of developing osteoporosis as you age.

Tips To Prevent Osteoprosis

Listed below are a few measures to keep Osteoporosis away:

• Have a diet that is rich in Vitamin D and Calcium: Limit the intake of oily, spicy and canned food. Instead, start consuming nutritional food. For strengthening the bones, consume milk and cheese like calcium-rich dairy products. For vitamin D consuming green leafy vegetables, nuts, ragi, cod liver oil, oats or soya beans is a good option.
• Exercise: Similar to muscle, your bones get stronger if you regularly work out on them. However, every exercise is not good for bone health, so to improve bone health, practice weight-bearing and resistance exercises for 3-4 days a week.
• Prevent falls: Install safety measures like grab bars near the staircase, toilet seat and bathing area. Use non-slip mats outside the kitchen, washroom and bedrooms to avoid slipping on the floor. In short, install easily accessible devices to ease your daily activities and remove such hindering obstacles that can increase the chances of falling.
• Stop consuming in-toxic substances: Quit smoking, and alcohol and also limit caffeine intake to 1-2 servings per day.