Osteoporosis — it’s a condition characterized by the weakening or softening of the bones, causing fractures even from a minor fall. The worst thing that can happen when this condition is around is hip fracture, something that is very common in the elderly. Surgery is required to correct a hip fracture, and it can cause the patient to lose independence.
The problem with osteoporosis is you can never tell whether you have it or not. That’s because it yields no sign or symptom. It’s for this reason why the problem is often dubbed as a “silent disease” — it’s hard to tell that osteoporosis is around until you suffer from a fracture, and both x-ray and bone mineral density test reveal that your bones actually have become thinner due to loss of bone tissue.
Needless to say, it is very important to take the right steps in order to keep your bones strong. It is never too late to be concerned of your bone health, whether you’re in your 20’s or 50’s. According to medical experts, some of the best ways to keep osteoporosis at bay is by:
• Quitting cigarette smoking
• Avoiding excessive consumption of alcohol
• Supplementing with calcium and vitamin D especially if your diet lacks in them
It is also important to maintain proper pH balance within you. It’s no secret that having too much acid in the body can lead to a host of problems, and some of them include fatigue, headaches, shortness of breath, palpitations, joint pain and chronic kidney problems. Excessive acid can also trigger the development of osteoporosis!
Osteoporosis tends to ensue when your body gets too acidic because calcium in the bones is released into the bloodstream to help neutralize those excess acids. It is this particular attempt of the body to regulate the pH level that causes the bones to lose density. Without enough calcium deposited in them, your bones tend to become thinner and weaker.
Maintaining proper pH balance within you is one of the best ways to keep osteoporosis from striking. Sadly, today’s diet is packed with food items that can easily put your normal pH level out of whack, thus making you more prone to suffering from the said bone condition.
In order to help maintain the kind of pH level that won’t force the body to cause calcium stored in the bones to be released in the bloodstream to keep excess acid in check, it’s very important to watch what you are eating. Here’s a quick look at the things that should be included in your everyday diet:
Consider eating fruits in various colors to ensure that you are getting enough vitamins, minerals and antioxidants. The likes of guavas, kiwis, berries, papayas and citrus fruits are all loaded with vitamin C. Even though acidic, vitamin C actually helps zap acid once inside the body.
Green Leafy Vegetables
Plenty of green leafy vegetables contain calcium, vitamin C and vitamin D — all of which are necessary for stronger bones. Make sure that your every meal consists of at least 2 to 4 cups of cooked vegetables. Adding 1 to 2 cups of raw vegetables is also a great idea. Try to limit your consumption of vegetables that are packed with starch to ward off acid production.
The addition of whole grains in the diet helps ensure that your body has plenty of energy supply necessary for the repair of bones as well as other tissues in the body. Whole grains also help maintain proper pH levels.
Meat, poultry, fish and eggs — all of them supply your body with protein. Everyone knows that protein is essential for muscle building. Did you know that protein is a nutrient necessitated by the bones too? Especially when consuming meat, try to limit your serving to avoid too much saturated fat consumption.
Nuts and Seeds
Aside from the food items mentioned above, you may also obtain good amounts of protein from nuts and seeds. They are good sources of healthy fats too.
Fats from fish (omega-3 fatty acids) and vegetable oils should also be incorporated into your diet because these healthy fats are also essential for stronger bones.