World Osteoporosis Day October 20th
October 20th is World Osteoporosis Day, an annual awareness day dedicated to raising awareness of the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease.
Everyone wants to continue doing the things they enjoy for longer, without the worry of pain, suffering and broken bones. Which is why building strong bones throughout your lifetime is so important.
There are many ways to prevent and control osteoporosis and the five steps below will set you off to a good start:
5 ways to better bone health
- Regular exercise
Weight-bearing exercises, such as jogging, hiking, brisk walking and stair climbing, as well as muscle strengthening exercises, such as weight lifting, are beneficial at all ages and will help maintain strong bones and muscles.
- Bone-healthy nutrients
- Calcium: dairy foods such as milk, yogurt, cheese, certain fruits and vegetables such as kale, broccoli and apricots and canned fish with bones like sardines
- Vitamin D: most of the vitamin D in the body is produced from exposure of skin to sunlight; small amounts of vitamin D are found in foods such as egg yolk, salmon and tuna and foods fortified with vitamin D – essential for those who live in areas where there are low amounts of sunlight throughout the year
- Protein
- Avoid negative lifestyle habits
- Don’t smoke; smoking has been shown to raise fracture risk substantially
- Reduce alcohol intake; more than two units of alcohol a day can raise the risk of fractures
- Maintain a healthy weight; being underweight can increase your risk of fracture
- Identify your risk factors
Talk to your doctor and ensure you are aware of any risk factors that could make you susceptible to osteoporosis and fractures
- Take medicine
There are many different types of prescribed medications that can be taken to help improve your bone mass density and reduce your risk of fractures. The important thing to remember is to comply with your prescribed treatment. Continuing without stopping can protect your bones and help avoid damaging and potentially life-threatening fractures.