Bone mineral density refers to the level of minerals in the bones, indicating their strength and density. The bone mineral density that falls below normal levels but is not low enough to be classified as osteoporosis is called osteopenia. Continue reading How to Prevent Loss of Bone Mineral Density
Osteopenia usually does not cause pain or other symptoms. But it is important to understand how to prevent it as it can progress towards osteoporosis, where the bones are so weak that they break easily.
Becoming old is one of the foremost causes of low bone mineral density. With age, bones start losing minerals, heaviness (mass) and structure, which makes them weaker and more prone to breaking.
Several factors can contribute to osteopenia, incorporating eating disorders, chemotherapy, metabolic problems, radiation exposure, Smoking, thin body structure, family history, lack of adequate physical activity, regular consumption of sodas and excessive alcohol consumption.
Also, women are at higher risk of osteopenia and osteoporosis than men.
There are no defining symptoms of osteopenia. You may experience no bread or other changes as the bones become thinner. This is why it is important to get a bone mineral density test every few years after the age of 35.
If you fall in the high-risk classification for osteopenia, one can make easy and simple lifestyles & dietary changes now to prevent the loss of bone mineral density and the progression of osteoporosis.
1. Consume adequate calcium
Calcium is one of the most important nutrients to improve bone density. The bones are mainly made up of calcium, so this nutrient is crucial to prevent any disease related to the bones.
In fact, a low calcium diet contributes to low bone density and early bone loss. People between the ages of 19 and 50 should consume about 1,000 mg of calcium per day. For women, it is 1,200 mg of calcium per day.
2. Increase your vitamin D intake
Vitamin D is another important nutrient that supports bone health and plays a key role in reducing the risk of osteopenia. Vitamin D also helps your body to use calcium.
In addition, you can get vitamin D in eggs, salmon, sardines, swordfish and fortified foods like cereals and orange juice.
The body also produces vitamin D when exposed to the sun. So enjoy 10 to 15 minutes of daily exposure to the morning sun.
3. Stay Active
Regular exercise is beneficial to overall health and bone health is no exception. Bone forms and remodeling in response to physical stress, so regular physical activity is useful to prevent loss of bone mineral density.
In fact, living a sedentary lifestyle is a risk factor for osteopenia and osteoporosis.
For bone health, aim for at least 30 minutes of light activities most days of the week. Activities such as walking, hiking, and dancing are good choices for exercising your body and preventing osteopenia.
Exercises by elastic bands can aid the bones in the upper body. It can also improve strength and balance, which helps prevent falls and associated fractures in those who already have osteoporosis.
4. Quit Smoking
Smoking is bad for your overall health and especially for bone health.
Smoking can prevent the body from effectively absorbing calcium, which reduces bone mass. In fact, smokers are at higher risk for fractures than non-smokers.
5. Consume less caffeine
Coffee has health benefits when consumed in limited quantities, but unfortunately, caffeine in any form whatsoever is not good for your bone health.
Excessive caffeine intake can interfere with the body’s ability to absorb calcium, which is important for bone health.