As we grow old, our body will experience many changes. One issue that affects many of us during our old stage is osteoporosis.
When the bone mineral density and bone mass decreases, then we would get an osteoporosis issue in us. Various symptoms associated with osteoporosis are back pain, height loss over a period of time, stooped posture and fractured bones etc. It is worth noting that peak bone mass is typically achieved during young adulthood. This is also an important time for building and maintaining strong bones. By making certain important lifestyle changes, youngsters or young adults could avoid or reduce the risk of osteoporosis in their old stage.
Intake of calcium rich foods:
When we are young, it is essential that we consume calcium rich foods like dairy products, almonds, tofu, broccoli etc. Point is that calcium is essential for strong bones and consuming calcium during young age would help us to develop strong bones. By this, we could avoid fractures when we become old.
Intake of Vitamin D:
By consuming vitamin D foods like fatty fish, egg yolks etc in our young age, we could get enough vitamin D and this could enhance absorption of calcium in the gut.
Doing physical activities etc:
By doing activities such as running, hiking etc during young age, our bones would be forced to withstand body weight. This would stimulate bone formation and bone density would be increased. Muscles would get strengthened when we do weight lifting etc. By this, bone loss can be prevented.
Avoiding smoking:
Blood flow to the bones would get reduced due to smoking and this would affect bone health. Truth is that when we avoid smoking our bone density would be preserved and we could avoid osteoporosis.
Avoiding excess alcohol intake:
When we drink alcohol in excessive amounts, calcium balance would get disrupted. In addition, vitamin D would get reduced and bone formation would get impaired. Moderate intake of alcohol or quitting alcohol would help to balance nutrients needed for bone health.
Consuming fruits, vegetables etc:
Magnesium, potassium and phosphorus etc. that are needed for bone health later on in lives would be obtained by eating fruits and vegetables etc during the young stage.
Limiting caffeine intake:
Not many of us know that high caffeine intake would interfere with calcium absorption and increase calcium loss through urine. Therefore, it is necessary to restrict or limit the intake of coffee, tea etc when we are young.
Monitoring bone density:
It must be noted that young adults must consult a doctor to monitor bone density. Truth is that early detection of bone health problems would help in timely lifestyle adjustments and this would help us to avoid osteoporosis issues in older stages.