Did you know? November is Osteoporosis month!
In case you are not familiar with it, osteoporosis is a disease that weakens the bones and increases their chances of fracturing, especially our spine and wrist bones.
Women have a greater risk of developing this pathology than men because of their smaller and thinner bones. Moreover, when they reach menopause, estrogen decreases drastically, which can cause bone loss.
According to the National Osteoporosis Foundation, of the estimated 10 million Americans with osteoporosis, 80% are women. Also, according to statistics, nearly 50% of them will break a bone over 50 years old.
Bones are essential to your body: they protect organs, provide structure, store calcium and anchor muscles.
8 tips to maintain healthy bones and prevent bone loss
- Focusing on vitamin D is essential for calcium absorption. You will find it in salmon, whitefish, trout, tuna, mushrooms, eggs, milk, and cereals. Sunlight also contributes to the body's production of vitamin D. Nowadays, about 1 billion people are affected by a vitamin D deficiency. If you're worried about getting enough, try our Vitamin D3 5000 IU Liquid Supplement (120 servings) and get your muscles, bones, teeth, and immune system strengthened!
- Including physical activity in your daily routine, for example by jogging, climbing stairs or walking, can help you build and maintain strong bones.
- Eating enough protein is important: half of a bone is made of it. Also, it has been shown that low protein intake decreases calcium absorption, which is the most important mineral for bone health.
- Including good sources of calcium in your diet will boost bone strength. So make sure you consume dairy products, almonds, broccoli, kale, salmon, sardines, and tofu.
- Considering taking a collagen supplement may help, too. It contains proline and lysine which contributes to building bone, ligaments, muscle, and other tissues. If you are interested, take a look at the Bioganix Push & Pull System Skin Rejuvenation Bundle.
- Avoiding substance abuse (alcohol and cigarettes) will have many health benefits, such as slowing bone loss.
- Consuming foods with high levels of magnesium and zinc like shrimps, oysters, beef, spinach, pumpkin seeds, and flaxseeds may be beneficial. It stimulates the formation of bone-building cells and prevents the excessive breakdown of bone.
- Focusing on Omega-3 fats is also a good idea. You will find them in walnuts, chia seeds, and flaxseeds. But make sure that you don’t abuse omega-3 fatty acids in your diet. Indeed, according to a study of over 1,500 people between 45 and 90, those who consumed a higher ratio of omega-3 fats have lower bone density than adults with a lower ratio of fatty acids.
In short, people tend to take their bone health for granted, especially since bone loss symptoms appear late. Thankfully, now you know there are many lifestyle and nutrition habits that can help you build and keep strong and healthy bones!