Changing Lifestyle for Better Bone Health: What will work for you?

Changing Lifestyle for Better Bone Health begins with an active life and health diet

Who doesn’t want to live a good life? Certainly no one yet most of our choice activities point to the opposite. I mentioned previously that the beauty of any individual is from the inside. When you have healthy bones which forms the body structure, then you will externalize that beauty. All of us are vulnerable to the effects of osteoporosis by virtue of growth and more so when we get to old age. To reduce this vulnerability we want to discuss how changing lifestyle for better bone health can be effective. And start you off, you may need to maximize bone health and reduce the effects of osteoporosis with these simple guidelines. It is wise that for you to succeed in this journey, you will need to consult frequently with your doctor for direction. And if your doctor says that you have thinning bones, osteopenia or osteoporosis, it’s critical to take steps to slow the progression of this disease. Remember that calcium, exercise, no smoking, no excess drinking and bone density tests are very necessary says doctor Akoury, MD, and founder of AWAREmed Health and Wellness Resource Center where it all begins.

Doctor Akoury adds that because women are the most vulnerable, it would be very important that they take these basic things seriously. However, the basics are especially important for women with low bone density. It is worth appreciating that while we may not be able to fully regain the bone density we once had in our youthful life, we can help prevent rapid thinning of our bones, even after diagnosis is confirmed. The following are therefore some of the positive lifestyle changes which will help you on the road to better bone health:

• Calcium and Vitamin D
• Bone density testing
• Weight bearing exercise
• No smoking and moderate Alcohol drinking
• Doctor’s consultation

We want to discuss the first tow and progress with the remaining three in our next article so don’t be in a hurry to leave there is more for you with the experts at AWAREmed Health and Wellness Resource Center under the able leadership of Doctor Akoury’s care.

Changing Lifestyle for Better Bone Health: Calcium and Vitamin D

The two pieces of nutrients work hand in hand to help in the restoration of the bone health. Calcium act primarily in building strong bones and it efforts are complimented with vitamin D which facilitates the body’s absorption of calcium. That explains why postmenopausal women need 1,200 milligrams calcium and at least 400 IU to 600 IU vitamin D daily for better bone health. Doctor Akoury advices that patients undergoing treatment of osteoporosis should have both calcium and vitamin D levels checked in blood tests. Most women across the globe and particularly in the US get less than 500 milligrams of calcium in their daily diet. Being exposed in the sun also helps in the production of vitamin D, however as we get older, our skin its efficiency in making vitamin D. Nevertheless if we’re only careful in using sunscreen, we may be at risk of having low vitamin D level. The following can be helpful in boosting both calcium and vitamin D in your body”

Calcium in food – We know that dairy has calcium, but other foods do, too.

• Low-fat milk or soy milk (8 ounces) – 300 milligrams calcium
• Cottage cheese (16 ounces) – 300 milligrams calcium
• Low-fat yogurt (8 ounces) – 250-400 milligrams calcium
• Canned salmon (3 ounces) – 180 milligrams calcium
• Calcium-fortified orange juice (6 ounces): 200 milligrams-260 milligrams calcium
• Cooked spinach, turnip greens, collard greens (1/2 cup) – 100 milligrams calcium
• Cooked broccoli (1/2 cup) 40 milligrams calcium

Just to be sure of the sufficiency of calcium supplement may be necessary to compliment the food stuff.

Calcium supplements – be keen so that the many calcium bottles on the stores do not confuse you. We are actually having two types of calcium that is to say the calcium carbonate and calcium citrate that can be purchased over the counter.

• Calcium carbonate must be taken with food for the body to absorb it. Many women have side effects from calcium carbonate like gastrointestinal upset, gassiness, and constipation. If you take calcium carbonate with magnesium, however, you are likely not to have the constipation. It acts just like Milk of Magnesia and seems to help move things through.

• Calcium citrate is generally well tolerated, and can be taken without food. However, you might need to take more than one pill to get the recommended dosage it is therefore advisable that you take them at different time intervals to help your body absorb the calcium. If you take more than about 500 milligrams of calcium at one time your body will simply pass it as waste.

Check the supplement’s label before buying – Look for either pharmaceutical grade or USP (United States Pharmacopeia) standards. This will ensure high-quality pills that will dissolve in your system. And don’t underrate the generic brands because they are equally fine if they have that information. 

Don’t forget vitamin D – Most calcium pills and multivitamins contain vitamin D. However, you can get vitamin D in food (fortified dairy products, egg yolks, saltwater fish like tuna, and liver). Research suggests that vitamin D3 supplements may be a little bit better absorbed and retained than Vitamin D2.

If you’re taking osteoporosis medications, take calcium, too – Many patients tend to think that when they start treatment they don’t need calcium. That is not true, and physicians often don’t emphasize the point.

Take prescription calcium if necessary – If it becomes necessary in isolated cases, doctors may prescribe higher-strength calcium and vitamin D tablets.

Changing Lifestyle for Better Bone Health: Bone Density Testing

Many people may tell you otherwise but the truth is that it is only a bone mineral density test (BMD) that is used to determine the extent of your bone loss. The gold-standard bone density test is dual energy X-ray absorptiometry (DEXA). This is a low-radiation test which is considered to be the most accurate bone test available. Remember that this test must be guided and you can’t just chose to do it. Therefore your doctor will determine how frequently you should have a bone density test. And remember that if you’re on osteoporosis medications or have certain risk factors, you may need a test every six months. Finally we have only looked at the first tow and we are yet to finish with the last three. Join us in the next article to get the insight and together we can keep our bones healthy.

Changing Lifestyle for Better Bone Health: What will work for you?