Monday, July 24, 2023

lifestyle changes that can help prevent bone loss

 There are several lifestyle changes you can make to help prevent bone loss and maintain healthy bones:

  • Eat a healthy diet: Eating a diet rich in calcium, vitamin D, and protein is essential for maintaining healthy bones. Foods such as low-fat dairy, leafy green vegetables, fish, and fortified juices, milk, and grains are good sources of calcium. If your vitamin D level is low, talk with your doctor about taking a supplement
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  • Exercise regularly: Weight-bearing exercises such as strength training, walking, hiking, jogging, climbing stairs, tennis, and dancing can help build and strengthen your bones. Resistance exercises use an opposing force, such as weights, an elastic band, or water, to strengthen your muscles and build bone. Having strong muscles and good balance may also help you avoid falls or minimize injury
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  • Avoid smoking and limit alcohol consumption: Smoking and excessive alcohol consumption can lead to bone loss and increase the risk of fractures. Quitting smoking and limiting alcohol consumption can help prevent bone loss
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  • Maintain a healthy weight: Being underweight or overweight can increase the risk of bone loss and fractures. Maintaining a healthy weight can help prevent bone loss
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  • Avoid falls: Falls can lead to fractures, especially in people with osteoporosis. To prevent falls, make sure your home is free of hazards, wear shoes with good support, and use assistive devices if needed
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If you have been diagnosed with low bone mass or osteoporosis, your doctor may recommend lifestyle modifications as part of your treatment. Lifestyle changes are recommended for people with low bone mass to prevent the condition from progressing to osteoporosis and for people with osteoporosis to help them stay as healthy as possible
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itations:
[1] https://www.nia.nih.gov/health/osteoporosis
[2] https://www.verywellhealth.com/osteoporosis-lifestyle-changes-7090628
[3] https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
[4] https://nyulangone.org/conditions/osteoporosis-low-bone-mass/treatments/lifestyle-changes-for-osteoporosis-low-bone-mass
[5] https://www.hopkinsmedicine.org/health/conditions-and-diseases/osteoporosis/what-you-can-do-now-to-prevent-osteoporosis
[6] https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis

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