Strength training exercises are also great for preventing osteoporosis. A few good strength training exercises are lifting free weights, push-ups, sit-ups, squats, and using elastic, resistant bands. Even simple things like lifting young children and carrying bags of groceries are great strength training exercises. While exercise is a great way to prevent exercise, too much exercise can be harmful. Overdoing it can cause thin bones and missed periods. These are two things that will result in osteoporosis.
Add More Vitamin D and Calcium To Your Diet: If you want to prevent osteoporosis, you should add more dairy products to your diet. Calcium-fortified juices and foods will also help. If you can stand the taste, sardines are an excellent source of vitamin D. Other fatty types of salmon are also great sources of vitamin D. Finally, eating more dark green vegetables such as broccoli and kale can prevent the onset of osteoporosis.
Cut Back on Your Alcohol Intake: Many people like to have a drink or two to unwind. Studies have shown that having more than two drinks a day can increase your chances of bone loss. This doesn’t mean that you need to give up alcohol altogether. You can still relax with a glass of wine once or twice a week.
Quit Smoking: Smoking can double our chance of bone loss and fractures. This is because cigarettes can prevent the estrogen in your body from working properly. Fortunately, there are nicotine patches, nicotine gum, and medications that can make quitting a bit easier.
Drink less soda: Soda and carbonated beverages contain high levels of phosphorous. This phosphorous can keep our body from absorbing the calcium that you need. To prevent osteoporosis, you should replace soda with water, juice, or milk.
Preparing For Your Doctor’s Appointment
If you start having symptoms of osteoporosis, you should think about going to see a doctor who will schedule a bone density test. Most family doctors suggest that all women have a bone density test when they are 65 years old.
Make a list of your symptoms: Before you go to the doctor, you should make a list of your appointments. Many people find the doctor’s office to be an intimidating place. Also, you might be a bit nervous. To make sure that you don’t forget to mention any of the symptoms that you are having, you should write them down.
Make a list of key personal information: If there is anything in your lifestyle that could have caused the disease, you should write them down. If you smoke, write down the number of cigarettes you burn. If you are a drinker, write what you drink and how many you have each week. If you have recently gone through extreme stress or life changes, you should write those things down as well.
Make a list of your medications: Your doctor is going to need a list of the medications, vitamins, and supplements that you are currently taking. It is a good idea to write them down on a separate slip of paper. Rather than reading all of the medications off to the medical assistant, they can make a copy. When you are writing down your medications, make sure that you write down the dosage of each one and how often you take it.