Bones are necessary to maintain the structure and protect vital organs. They are composed of proteins, calcium, and collagen. As we begin to age the density of our bones can change, when this happens our bones can thin, this predisposes us to fractures and other injuries that under normal circumstances would not occur.
While osteoporosis occurs in men, it happens with less frequency. Many things can increase your chances of osteoporosis.
- Medications like blood thinners
- Long term use of steroids
- Ailments such as stroke
- Thyroid conditions
- Rheumatoid arthritis
- Low testosterone levels in men and menopause in women can all put stress on the mechanisms that give strength to bones.
If you and your Doctor are aware of the challenges to your bone health, here are a few things that you can do that will work in your favor, as you address this ailment.
- Hydration: Did you know that cartilage is made up of mostly water, thus making sure that you drink the necessary glasses of water can keep your limbs moving without a glitch.
- Sodium: While some sodium is necessary for our diet, too much can cause loss of calcium, this depletion of calcium can weaken the bones, therefore limit your salt intake.
- Soda pop: The more soda you drink, the higher your loss of bone density. Nutritionist have found that women who drink more than seven soda pops in a week have a higher prevalence of fracture due to bone loss.
- Sugar, caffeine, and alcohol: these are all calcium thieves, robbing the body of this necessary nutrient to build strong and healthy bones.
Foods that assist in the formation and maintenance of healthy bones include:
- Green leafy vegetables are high in calcium
- Sardines, tuna, mackerel are high in vitamin D.
- Dairy products such as milk, including rice milk, almond milk, and cashew milk, are fortified with calcium and vitamin D.
It may seem a bit overwhelming if your doctor has told you that your bones are beginning to show signs of weakness, know that there are healthy habits that you can enlist, as you work to maintain the bone health that you have.