To reduce the Risk of Osteoporosis
Dr Basem Abu Baker
Osteoporosis is a silent disease that has no symptoms in its early stages but causes serious health problems in its advanced stages. It is important to take all necessary health and nutritional measures to reduce the risk of osteoporosis. • Nutritional and Health Guidelines for Strengthening Bones: Engage in regular physical exercises that combine aerobic and strength exercises, such as jogging or brisk walking with light weights in the hands, for half an hour daily, after consulting a physiotherapist. Consume healthy foods rich in calcium and vitamin D, such as fish, sardines, tuna, eggs, nuts, seeds, and low-fat or fat-free dairy products. Eat foods rich in vitamin C, such as tomatoes, lemons, bell peppers, and oranges. Avoid direct and passive smoking, alcoholic beverages, soft drinks, and energy drinks. Avoid excessive consumption of salt and salty, fast food, and canned meats. Limit the consumption of caffeinated beverages like coffee and tea. Maintain a healthy body weight because obesity and being underweight increase the risk of osteoporosis. It is important to undergo necessary tests to measure bone density and vitamin D levels under the supervision of a bone specialist. If the doctor recommends taking a calcium and vitamin D supplement, it is advised to take it between meals with a cup of water, low-fat milk, or unsweetened lemon juice, not with coffee or tea. Also, it is recommended to expose to sunlight three times a week for 15 minutes. Avoid the risk of falling and make sure to wear appropriate, non-slippery shoes.
Invest in the health and safety of your bones to reduce the risk of osteoporosis, knowing that bone-strengthening guidelines enhance heart, brain, immune system health, and reduce the risk of cancer, diabetes, and many other diseases.