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and Health
Osteoporosis and fractures are not uncommon and can cause a range of medical problems, including chronic pain and loss of mobility. But there are ways to reduce your chances of developing osteoporosis or suffering from a fracture. Follow this guide for ways to reduce your fracture and osteoporosis risk, and to improve your overall health and wellbeing.
Regular Exercises
Regular exercises are essential to maintaining better bone health. Weight-bearing exercises such as walking, jogging and climbing stairs help strengthen your bones and muscles. Other exercises, like yoga and Pilates, that emphasize stretching help increase flexibility, reduce stress and improve balance.
Eat A Healthy Diet
A balanced diet with lots of fruits, vegetables and calcium-rich foods can help keep your bones strong. Foods containing calcium, magnesium and vitamins D and K are especially important. Dairy products, such as milk, cheese, and yogurt are good sources of calcium. You can also get calcium from dark, leafy greens, nuts, seeds, and fortified products like cereal and orange juice.
Get Enough Sleep
Good sleep is essential to keeping your bones healthy and helping to reduce your fracture risk. Aim for seven to nine hours of sleep a night, and if pain is keeping you up at night, talk to your doctor to explore options.
Stop Smoking and Limit Alcohol
Smoking and drinking can both contribute to weakened bones and fracture risk. Quitting smoking is the best thing you can do for your bone health, and limiting alcohol intake can also help reduce fracture risk.
Talk to Your Doctor
Your doctor can help you understand your risk of fracture and osteoporosis and recommend treatments or medications if needed. They can also give you a bone mineral density test to measure your bone strength, and refer you to a specialist if needed.
If you’re concerned about your bone health, the best thing you can do is take steps to reduce your fracture risk. Follow the advice above to stay healthy and reduce the risk of osteoporosis and fractures.
