May is National Osteoporosis Awareness 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 Americans, with one other 44 million liable to growing it, in line with the Bone Health & Osteoporosis Foundation (BHOF), headquartered close to Washington, D.C.
Nearly 20% of girls aged 50 and over have the illness, together with nearly 5% of males aged 50 and over, the Centers for Disease Control and Prevention states.
The excellent news is that the situation is basically preventable.
OSTEOPOROTIC FRACTURES POSE SERIOUS HARM TO MEN, TOO: STUDY
People with osteoporosis are extra vulnerable to sudden and surprising bone fractures, mentioned Dr. Ardeshir Hashmi, chief of geriatrics for Cleveland Clinic.
Nearly 20% of ladies aged 50 and over have the illness, together with nearly 5% of males aged 50 and over. (iStock)
Most folks aren’t conscious they’ve osteoporosis till they expertise a fracture.
“Unfortunately, most individuals discover out the arduous manner,” Dr. Hashmi mentioned in an announcement supplied by Cleveland Clinic.
“They don’t assume they’ve ever damaged something earlier than and so they say, ‘Well, the autumn wasn’t as dangerous as I believed it could be. I didn’t assume I’d get these fractures,’ and but there they’re with a fracture.”
BE WELL: PREPARE A DINNER RICH IN VITAMIN D FOR GOOD HEALTH
“By definition, that fragility fracture means you have got osteoporosis.”
The key to minimizing bone loss is to begin implementing wholesome habits as early in life as attainable, Hashmi mentioned.
These embody consuming meals wealthy in calcium, protein and vitamin D; taking bone-strengthening dietary supplements resembling vitamin D; and exercising repeatedly.
Eating meals wealthy in calcium, protein and vitamin D; taking bone-strengthening dietary supplements like vitamin D; and exercising repeatedly can scale back the chance. (iStock)
Some of one of the best 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 folks aren’t conscious they’ve osteoporosis till they expertise a fracture.
Certain meals and drinks can put you at larger threat of bone loss and needs to be consumed sparsely.
These embody salty meals, alcohol and caffeinated drinks. Smoking additionally will increase the chance.
When it involves train, Hashmi recommended a mix of cardio coaching (cardio) and power coaching (weights).
For those that are involved, Hashmi mentioned it’s necessary for folks to speak to their doctor about scheduling a bone density scan. (iStock)
Even small quantities of train are helpful — and it doesn’t must occur on the health club. Try incorporating small bursts of motion into your day by day routine, the physician recommended.
Walking, climbing stairs, using a motorcycle, dancing and even gardening are all first rate methods to extend bodily exercise and assist hold bones robust.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
“For some folks, 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 will give me some power coaching and a few cardio train as effectively.”
For those that are involved that they’re liable to osteoporosis or could have already got it, Hashmi mentioned it’s necessary to speak to a doctor about scheduling a bone density scan.
For those that are recognized, medicines may help strengthen bones and scale back the chance of fractures.
To learn extra items in Fox News Digital’s “Be Well” collection, click on right here.
Read More: World News | Entertainment News | Celeb News
