Improving Bone Health for Women
Tips to improve bone health for women
Are you eating too little? Exercising too much? Have your menstrual periods become irregular or stopped? If so, you may be risking your health by making yourself vulnerable to injuries and other serious problems that could have an adverse effect on your health and active life. You may also develop osteoporosis, a condition where bone density gets decreased, making your bones vulnerable to fracture. Here are some tips for women to improve their bone heath.
Several treatments are available for various joint problems, specifically for arthritis and osteoporosis. But normal exercise, proper nutrition, and regular checkups could help prevent pain and damage to bones and lead to living a healthier life.
Using Omega-3 fatty acids: A balanced diet complements the building of the right kind of nutrients in the system. Omega-3 fatty acids (or fish-oil supplements) are found in fatty fish like salmon and in some seeds and nuts. Omega-3 supplements intake increases the bone mineral density and decreases the risk of bone damage. These supplements could also be taken daily along with a diet of fish.
Vitamin-D: Vitamin-D supplements help in absorption and retention of calcium and maintenance phosphate levels in the blood. They also enables bone growth and breaking down and formation of bones. Lack of vitamin-D leads to osteomalacia (bone pain) and osteoporosis. Older people have lower levels of vitamin-D leading to muscle weakness making them prone to falls and fractures. Sunlight is the best source of vitamin-D but using a sunscreen during summer reduces absorption through skin. Experts recommend taking vitamin-D supplements (at least 1,200 IU per day) for women in spite of taking calcium for osteoporosis. For best results a combination of calcium and vitamin-D supplements is a must.
Calcium intake: Foods high in calcium like milk, cheese, yogurt, broccoli, canned sardines and salmon with bones should be made part of the daily diet.
Quit smoking: Women smokers have been found to have lower bone density, exposing them to a higher risk of fractures due to lower calcium absorption and estradiol production.
Walking: Regular exercise and an active lifestyle go a long way in ensuring lower risk of osteoporosis and arthritis. Exercise reduces strain on joints by making muscles stronger and aiding weight loss. Walking is by far the best form of preserving bone density.
Working on quads: Stronger thighs prevent knee osteoarthritis by diminishing the stiffness and pain. Exercising with weights as well as doing squats and lunges helps strengthen the thigh muscles.
Maintaining a healthy body weight: A low body weight increases the risk of broken bones.
Expert advice: A family history of bone disease, certain medical conditions like hyperthyroidism and arthritis and a few prescription medications increase bone risk. Checking with a health care professional and undergoing a bone density test under advice would definitely reduce the risk of broken bones.