While our bodies naturally change as we get older, and some bone loss is expected, weak bones and osteoporosis don't have to be a fact of life. Osteoporosis is a loss of bone mass and density that makes breaks, sprains, and fractures common in old age.
In extreme cases, the skeleton is unable to support the weight of the body and weak bones simply break for no reason. There are many causes of osteoporosis, a genetic disposition to low bone density being a major one, but awareness and prevention can do a lot to stop the situation from becoming severe. Early detection and treatment can also stop and reverse the development of osteoporosis. Osteoporosis often goes undetected until a fracture happens. This is because it is generally painless. However, allowing the bones to continue to weaken and deteriorate has dire consequences. The fractured hips and collapsed vertebrae that can result from osteoporosis can leave a person disabled, and can even lead to death.
Recent studies have shown that one in five elderly patients perish within a year of osteoporosis-related hip fractures. Weakening of the backbone can cause stooped posture and serious pain. Women who are post-menopausal are far more likely to develop osteoporosis than men or premenopausal women, however, loss of bone density can happen to anyone. Fortunately, anyone can prevent, halt, and reverse the loss of bone density that causes osteoporosis.
Taking fish oil supplements is good, as the essential fatty acids prevent calcium loss, encourage calcium absorption, increase bone strength, and stimulate bone growth. However, eating a diet high in Omega-3 fatty acids is superior to taking supplements, as the body is more likely to process these compounds. Take the supplements on days when you are unable to consume fatty fish, tofu, almonds, or flaxseeds. Increasing your physical activity to include a daily brisk walk is also helpful at strengthening and re-growing bone tissue. Calcium and magnesium supplements, when combined, also have a positive impact on bone density. Consuming a calcium-rich diet will also help. Calcium-magnesium supplements are recommended regardless, as many individuals are magnesium deficient, although if you eat lots of nuts and seeds, spinach, and tomato paste, you may get plenty of magnesium through your diet. Magnesium assists your body in the absorption of calcium.
Lifestyles that contribute to bone loss include obesity: high fat intake and low activity are both harmful to bone density; smoking, drinking excessive alcohol, coffee, or tea are also linked to osteoporosis. A diet too high in salt or sugar can cause the body to leach calcium out of the bones, and prescription drugs can also have reduced bone density as a side effect. Any one of these items in moderation shouldn't greatly impact your health but in excess they will greatly diminish your bone health. Getting quality exercise, even as little as an hour a week, will go far to strengthen your bones, and every wellness plan should include a diet full of brightly colored fruits and vegetables, as good nutrition is the key to keeping our bodies on track.
