How to Prevent Osteoporosis in Vacaville

Osteoporosis in Vacaville is a serious condition that most people overlook until it is too late. This disease is very common, which can be characterized by low bone mass and structural deterioration of bone tissue. According to the National Osteoporosis Foundation, 43.3 million American adults have low bone mass and 10.2 million have osteoporosis.

This problem has caused 300,000 hip fractures and 700,000 vertebral fractures per year. Fortunately, there are many ways that you can do to prevent osteoporosis while also improving and strengthening the health of your bones. If you want to take care of it now, here are some ways that you can do it.

Strengthen Your Bones in Vacaville

1. Get your daily dose of calcium and vitamin D - Calcium is essential for building stronger bones, but most Americans aren't getting the recommended daily amount. Make sure to eat calcium-rich foods or you can take calcium supplements if need be. Aside from calcium, vitamin D is also important since it helps protect the bones, and it is needed by the body to absorb calcium. Vitamin D can be acquired from sunlight, vitamin D-rich foods, or supplements.
2. Eat foods that are good for bone health - Dark leafy greens, dairy products, and fortified cereals and juices are rich sources of calcium. You can get vitamin D from fatty fish like sardines, salmon, and tuna. As for magnesium, make sure to eat artichokes, sweet potatoes, and tomato products.
3. Do regular muscle-strengthening and weight-bearing exercises - Low-impact aerobics or weight-bearing exercises like hiking, dancing, walking on the treadmill can help build bones and make them strong. Muscle-strengthening exercises such as lifting weights or even Pilates and yoga can improve balance, flexibility, and bone strength.
4. Avoid smoking and drinking too much alcohol - Smoking is a well-known risk factor for osteoporosis. According to studies, there is a connection between tobacco use and decreased bone density. As for drinking alcohol, make sure not to take more than 2 to 3 drinks a day since heavy drinking can lead to bone loss.
5. Talk to your healthcare provider - If possible, make regular visits to your doctor to check the probability of you getting osteoporosis. You can also have your bone density checked if you want. Also, it is recommended that you do a DXA (dual-energy x-ray absorptiometry) or bone mineral density scan if you belong to any of the following:
   • Men 70 years or older
   • Women 65 years or older
   • Postmenopausal women younger than 65 years old with risk factors
   • Men younger than 70 years old with risk factors
   • Adults with a fragility fracture
   • Adults with a condition, disease, or medication that is linked to low bone density or bone loss

Think of your body as a house and the bones are its foundation. This is the reason why taking care of the bones is important because, in the long run, it will take care of us. With that in mind, just following the tips and precautions mentioned in this article and you are sure to have healthy bones in the process.