As girls age, they develop into extra liable to bone loss and osteoporosis. Osteoporosis is a bone illness that happens when the physique loses an excessive amount of bone, makes too little bone, or each. This leads to bones turning into weak and brittle, making them extra vulnerable to fractures. In keeping with the Nationwide Osteoporosis Basis, one in two girls over the age of fifty will break a bone as a consequence of osteoporosis. By following some easy ideas, girls can stop the onset of this situation and preserve good bone well being.
Calcium and vitamin D consumption
Calcium and vitamin D are each important for optimum bone well being. Calcium is a mineral that helps construct and preserve sturdy bones. Vitamin D helps the physique soak up calcium and is critical for wholesome bones. Girls ought to purpose to get a minimum of 1,000 milligrams of calcium and 400-800 worldwide items (IU) of vitamin D day by day. Good sources of calcium embrace dairy merchandise, leafy greens, fish, and fortified meals. Vitamin D may be obtained via daylight publicity, fortified meals, and dietary supplements.
Train often
Weight-bearing workout routines akin to strolling, working, and weight lifting may help enhance bone density and forestall bone loss. These workout routines put stress on the bones, inflicting them to develop into stronger. Girls ought to purpose for half-hour of train a minimum of thrice every week to keep up optimum bone well being.
Keep away from smoking and extreme alcohol consumption
Smoking and extreme alcohol consumption may cause bone loss and improve the chance of fracture. Girls ought to keep away from smoking altogether and restrict their alcohol consumption to no a couple of drink per day.
Preserve a wholesome weight
Being underweight can improve the chance of bone loss and osteoporosis. Girls ought to purpose for a wholesome weight by consuming a balanced food plan and exercising often. Being chubby also can improve the chance of fractures, so girls ought to purpose to keep up a wholesome weight all through their lives.
Get common bone density exams
Bone density exams may help decide the power of bones and detect early indicators of bone loss. Girls over the age of 65 ought to get common bone density exams, whereas girls with a household historical past of osteoporosis or different danger components could have to get examined earlier.
In conclusion, stopping osteoporosis in girls is essential for sustaining good bone well being and stopping bone fractures. By consuming enough quantities of calcium and vitamin D, exercising often, avoiding smoking and extreme alcohol consumption, sustaining a wholesome weight, and getting common bone density exams, girls can optimize their bone well being and dwell a wholesome, lively life.
