Bone loss is the result of bone mineral deficiency and it usually occurs after the bones reach their maximum strength. Therefore, after a certain age, your body might start the process of bone resorption, thus losing the bone density. This issue is frequently met on women and as a fact, there are more than 70% women over 50 age that have osteoporosis or osteopenia. Nevertheless, men can also be affected by bone loss and by age 65, they usually get to reach the number of women who have to face this problem. In order to better understand what are the causes and the symptoms of bone loss and how you can treat this issue, read our article and find out all that you have to know.
There are various causes of bone loss and one of the most important is the lack of calcium or vitamin D deficiency. In order to have healthy bones, our body needs both calcium and vitamin D which helps the proper absorption of calcium in the bones. Also, another main cause of bone loss is the lack of hormones in the body, namely androgen in men and estrogen in women. Furthermore, a high carbohydrate diet of fast foods and sodas can accelerate the bone loss, so you should be careful about what you eat. Some other causes may be the lack of exercise, genetic disorders, smoking and thyroid problems.
In the early stages of bone loss, the symptoms will not be too evident, but you may feel back pain, which is usually caused by a fractured vertebra, bone fractures that occur more often or loss of weight. This is why, if you have any of these symptoms, you should consider getting a density test that will tell you if you have any risk factors. Among the risk factors, we may include age, sex, weight, family history, smoking, early menopause and so on. Therefore, if you want to monitor the health of your bones you should not neglect these risk factors.
In order to help prevent and treat the bone loss, you have to consider changing your lifestyle and follow some simple guidelines. Here is what you can do:
Diet is very important if you want to enhance bone health. By including in your diet non-fat yogurt, cheese, milk products, and vegetable you will increase your calcium intake. Also, you can add foods that are rich in proteins and calcium, such as sardines, salmon, tuna and so on. Moreover, you have to get enough vitamin D from dairy products, liver, saltwater fish and so on. Vitamin D is very important if you want your body to absorb the calcium.
Exercising is vital when coming to help the good bone development so being active at all ages it’s the wise thing to do. Regularly doing any sort of physical activity will improve posture, flexibility, and balance which will help prevent or slow the process of bone loss. Among the most beneficial types of exercises include weight-bearing exercises such as walking, hiking, jogging or playing tennis. Another exercise that is very recommended for bone loss is resistance and there are three basic types of exercise: body weight, free weight, and weight machines. Furthermore, if you want to add even more resistance to your workouts, you can use weighted clothing such as weighted vests, weight sleeves, weighted shorts and so on. Besides the fact that the weighted clothing is easy to wear, you can easily add or remove extra weights. Consequently, in order to support heavy mass, the bones will grow stronger, so all you have to do is to follow an exercise program.
In case you discover that you have calcium and vitamin D deficiency, you can take supplements that will help you maintain the optimal levels for having healthy bones.