There are approximately 1.5 million Canadians who are currently suffering from Osteoporosis – a condition in which the body’s bones become fragile and brittle due to loss of tissue. While there is no single cause of osteoporosis, calcium and vitamin deficiency can certainly play a role in its diagnosis. It can strike at any age, both men and women, and is often gone undetected until one has suffered a bone fracture, which happens at much higher rates in comparison to individuals who do not have osteoporosis.
The best way to fight against the development of osteoporosis is to build up your bone health. Dr. Ali Ghahary, a family doctor from Vancouver, suggests different ways on how to do this below.
First and foremost, make sure you’re getting enough calcium. Calcium is not only beneficial for your bone health, but it also helps our nerves and muscles function. Some great sources of calcium include white beans, salmon, and leafy, green vegetables – and, of course, dairy products such as milk, yogurt and cheese. If opting for non-dairy sources, pair it with vitamin D, that way the calcium will be better absorbed into your body. The recommended dose of calcium for individuals between the ages of 18 and 50 is 1,000 milligrams per day, increasing to 1,200 milligrams for those between the ages of 50 and 70. Click here for more information on healthy diet options.
There are a few other bad habits that one should try to break in order to prevent osteoporosis. Unbeknownst to many, smoking can also play a role in decreasing bone health. On his Wordpress blog, Dr. Ali Ghahary offers tips on smoking cessation. Drinking excessive amounts of alcohol can also lead to a decrease in bone formation over time, so that is something you should also avoid.
Preventing falls is also important. While falls are more likely to happen to elderly patients, they can happen to anyone at any time. Wear shoes that are flat or low-heeled and make sure they have non-slip soles. Speaking of slipping, be careful of slippery surfaces both in and outdoors – particularly floors that have just been washed, or areas that may be slippery due to ice. You should also keep dark walkways and rooms well lit.
Lastly, exercise! It has been scientifically proven that regular physical activity slows down bone loss, and the great part about it is you don’t have to overexert yourself in order to reap the benefits. Walking and/or yoga are great forms of exercise that will strengthen your bones; even swimming. Simply find what you like and stick to it!