It’s no secret that bones become thinner and lose density as we age. This makes us more susceptible to injury over time.
Luckily, you can take measures to stem the “thinning” of bones, known as osteopenia, and avert osteoporosis. Incorporating the following practices in your daily life will bring about a significant improvement in your bone health.
A Bone-Healthy Diet
Vegetables are an excellent source of Vitamin C, which fosters the secretion of bone-forming cells. According to health reports, green and yellow vegetables have been proven to aid with bone mineralization.
Calcium, meanwhile, is the essential mineral for bone development and health, and it’s the primary mineral present in your bones. Since old bone cells are continually broken down and substituted with new ones, it’s necessary to take calcium routinely to fortify bone structure and strength.
Calcium can be found in milk, cheese, and yogurt, but there are also several sources of non-dairy calcium.
Vitamin D and K are very important for building strong and healthy bones. Vitamin D plays multiple functions in bone health, including aiding the absorption of calcium in the body.
Studies have revealed that children and adults short of vitamin D are likely to have a lower bone density, and are more vulnerable to bone loss than those who have plenty. Vitamin D can be obtained through sun exposure and foods like cheese, fatty fish, and liver.
The Value Of Intense Training
Intense training workouts are essential for those with lower extremity joint deprivation like knee or hip arthritis. Performing intense training workouts is the ideal solution to deteriorating bone health, and can be modified to your needs and abilities.
According to Christopher Travers, an exercise psychologist, lifting lighter weights repeatedly may be taking away bone health benefits reaped from intense training, which aims to increase the resistance of the weights.
Christopher recommends that beginners start by executing one to two sets of 10 to 15 repetitions, working to muscle exhaustion, and heightening the intensity with time. So as to realize optimal benefits with reduced risk, proper breathing and technique are vital elements of safe lifting.
Medication And Therapy Options
Perimenopausal women may think about hormone therapy, particularly if they are exhibiting symptoms of menopause, to boost the declining estrogen levels, which are attributed to bone loss.
There are various medications that people diagnosed with osteopenia can take to curb dangerous hip and bone fractures. Talk to your physician to establish the best medical options available for you.
Osteoanabolic agents (SARMs) have been found to slow osteoporosis, and anabolic therapy is now being studied more closely for use with osteoporosis patients.
Osteoporosis is a disorder associated with loss of bone mass and bone structure, and anabolic therapy has been seen to promote bone formation and greatly reduce the risk of a bone fracture within 12-19 months.
SARMs is not currently a widely used treatment option, but it could become more available as research continues.
The risk of osteoporosis, a disorder linked to low bone mass, can be reduced by adopting a healthy diet and training wisely. There are also several medications available that you can take to improve your bone health.