{"id":19378,"date":"2016-10-21T15:41:10","date_gmt":"2016-10-21T10:11:10","guid":{"rendered":"http:\/\/www.1mg.com\/articles\/?p=19378"},"modified":"2018-07-21T17:23:17","modified_gmt":"2018-07-21T11:53:17","slug":"6-ways-to-fight-osteoporosis","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/6-ways-to-fight-osteoporosis\/","title":{"rendered":"Fight Osteoporosis: 6 Ways To Strengthen Your Bones"},"content":{"rendered":"<p><a href=\"https:\/\/www.1mg.com\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-19379 size-full\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/10\/rsz_shutterstock_495919831.jpg\" alt=\"Image for of World osteoporosis day\" width=\"650\" height=\"380\" \/><\/a><\/p>\n<p>About 50 million people in India have osteoporosis. Most of the times, there are no signs of osteoporosis.The signs and symptoms appear in the later stages of the disease and include \u00a0backache, loss of height over time, stooped posture and bone fracture that occurs easily. Most common fracture sites are\u00a0<strong>wrist, spine, shoulder and hips<\/strong>.Osteoporosis can be prevented by making healthy lifestyle choices from childhood and continuing them throughout your adult life.<\/p>\n<p>Here are 6 ways to prevent and delay the onset of osteoporosis:<\/p>\n<h2><strong>1 . Exercise Regularly<\/strong><\/h2>\n<p>-Get into the habit of a <strong>30 minute<\/strong> moderate intensity exercise at least 4 times a week.\u00a0Even those with osteoporosis can benefit by regular exercise.<\/p>\n<p>-Make sure to include <strong>muscle strengthening exercises<\/strong> ( or resistance exercises that involve weights) and <strong>weight bearing exercises<\/strong> ( like jogging, brisk walking, stair climbing, sports). This helps in strengthening the muscles and joints.<\/p>\n<h2><strong>2 . Eat Bone Healthy Diet<\/strong><\/h2>\n<p>-Building strong bones is the best defense against osteoporosis.<\/p>\n<p>-Calcium, Vitamin D, proteins and micro-nutrients are required for maintaining healthy bones and reducing the risk of osteoporosis.<\/p>\n<p>-Encourage<strong> children to drink milk<\/strong> and play in the sun to ensure adequate calcium, vitamin D synthesis and exercise.<\/p>\n<p>-Include <strong>calcium rich foods<\/strong> like milk, yogurt, cheese, dried figs, broccoli, green vegetables, almonds and tofu.<\/p>\n<p>-Spend <strong>10-15 minutes in sun<\/strong> every day to help body produce Vitamin D.\u00a0Vitamin D rich foods include egg, milk and oily fish.<\/p>\n<p>-Have a <strong>protein rich diet<\/strong> which \u00a0includes dairy products, meat, fish, poultry, lentils, beans and nuts.<\/p>\n<p>-Have foods rich in<strong> vitamin K, magnesium, zinc and carotenoids<\/strong>. These include green leafy vegetables, nuts, fish, whole grains, carrots, lean meat and pulses.<\/p>\n<h2><strong>3 . Quit Unhealthy Habits<\/strong><\/h2>\n<p>-Quit smoking. Smoking has been found to directly<strong> increase the risk of bone fracture<\/strong> by 29% and risk of hip fracture by 68%.<\/p>\n<p>-Avoid consuming excessive alcohol. <strong>Restrict the intake<\/strong> to not more than 2 units of alcohol.<\/p>\n<p>-Try and maintain an<strong> ideal weight<\/strong> for your height and age. Extremes of BMI are associated with increased risk of osteoporosis.<\/p>\n<h2><strong>4 . Identify Your Risk Factors<\/strong><\/h2>\n<p>-Be cautious and well informed about the risk factors that can make you prone to osteoporosis and fractures.It will help you seek timely medical intervention.<\/p>\n<p>-Risk factors include <strong>women<\/strong>,<strong>a family history, small body frame, hypothyroidism, calcium and vitamin D deficiency, sedentary lifestyle, excessive alcohol intake, smoking, and certain medications<\/strong> (heparin, anti-seizure medications and long-term use of oral steroids).<\/p>\n<h2><strong>5 . Get Screening Done<\/strong><\/h2>\n<p>-Screening is recommended for<strong> women above 65 years<\/strong> and postmenopausal women below 65 years at risk for osteoporotic fractures<\/p>\n<p>-Screening is done bone mineral density scan (X ray) called <strong>DEXA<\/strong> (Dual-energy X-ray absorptiometry) scan.<\/p>\n<p>-In patients with negative results, DEXA scan can be repeated <strong>every 2 years<\/strong>.<\/p>\n<h2><strong>5 . Be Regular With Your\u00a0<\/strong><b>Consultations<\/b><\/h2>\n<p>-In case you are diagnosed with osteoporosis, make sure you <strong>go for regular follow ups<\/strong>, get your scans done on time and stick to your medications.<\/p>\n","protected":false},"excerpt":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-19379\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/10\/rsz_shutterstock_495919831.jpg\" alt=\"1mg\" width=\"650\" height=\"380\" \/><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[389,123,390,146,202],"class_list":["post-19378","post","type-post","status-publish","format-standard","hentry","category-health-a-z","tag-bone","tag-healthy-eating","tag-joint-muscle-care","tag-joint-pains","tag-vitamins-minerals-nutrients"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fight Osteoporosis: 6 Ways To Strengthen Your Bones - Tata 1mg Capsules<\/title>\n<meta name=\"description\" content=\"About 50 million people in India have osteoporosis. 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