If you're a woman, and over the age of 30, it's time to start thinking about osteoporosis. You see, your bone density starts to decrease once you hit midlife. It really starts going downhill once you enter the menopausal stage of life. Unfortunately, osteoporosis can increase your risk of broken bones, and can interfere with proper posture. If you're over 30, here are some simple steps you can take to protect yourself against osteoporosis.
Get Some Fresh Air
Exercise is one of the best ways to prevent osteoporosis. Getting plenty of Vitamin D is another way. You can get the exercise and the Vitamin D that your body needs by heading outside for a walk. Walking provides low-impact exercise, while the sun provides you with the Vitamin D that you need. If you haven't taken a brisk walk in a while, go ahead and start out slow. Begin by taking a leisurely walk around the block a few times a week. Continue building up until you can take a brisk walk every day. Don't want to walk around your neighborhood? Check out your local park. Many parks have walking paths that encourage group participation.
Eat Your Fruits and Veggies
If your current diet doesn't consist of fresh fruits and veggies, you're selling yourself short. Foods such as fresh fruits and vegetables, and cultured foods such as yogurt, provide your body with the nutrients it needs to fight off the debilitating effects of osteoporosis. It's also a good idea to watch your fat intake – good and bad. For the maximum health benefits, you should reduce your intake of bad fats, while increasing your intake of good fats – such as olive oil, fish oils and avocados.
Cut the Stress Out of Your Life
If you have a lot of stress in your life, you could be increasing your risk of developing osteoporosis. Stress causes the body to produce cortisol, a hormone that can lead to bone loss. To reduce your chances, try eliminating some of the stress you're experiencing. Participating in a yoga class will help keep you limber, and will provide you with the relaxation you need to reduce the cortisol levels in your body.
Stay on Top of Your Hormones
Whether you're nearing menopausal age, or you're already in the middle of menopause, you need to have your hormones tested. As your body goes through menopause, your hormones become unbalanced. Unfortunately, that imbalance can increase your risk of developing osteoporosis. To protect your health, and prevent osteoporosis, have your hormones tested as soon as possible.
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