How to Treat Osteoporosis without Drugs. It affects one in three women over 50, but you can slow it down with a diet rich in calcium and avoiding a sedentary lifestyle.
One in three women over 50 have osteoporosis, and the situation is further aggravated because eight out of ten people are undiagnosed. It is a disease characterized by reduced bone mass and thus leads to increased bone fragility.
Prevention is key to addressing it. Therefore, on the occasion of World Day of the disease, October 20, remember that a diet rich in calcium and exercise are the best weapons against it. Is essential to avoid a sedentary lifestyle and pursue an active lifestyle.
How to Treat Osteoporosis without Drugs
It is painless:
The disease progresses unnoticed because many people believe that if they suffered from osteoporosis, they would feel pain. Therefore, no one pays proper attention to his bones and fracture risk is compounded -in Spain produced some 210,000 a year-. The most common are the vertebrae, hip and forearm, and the risk of such increases with age.
Besides age, other factors that predispose to it is a family history, having suffered previous fractures, and treatment with some drugs. The truth is that it is more common in women, but after age 75, it affects both sexes equally.
What to eat:
- It is essential to include calcium in your daily diet: milk and yogurt.
- There are also specific products that help get the recommended calcium intake every day easily (experts recommend taking 1,200 mg daily).
- You should also incorporate fish, sardines, sole, salmon, anchovies and seafood-, -especially Emmental and gruyere-, -spinach, cabbages, onions, watercress, beets, turnips, cardoons and broccoli-, -almonds, nuts, walnuts, hazelnuts and -Strawberries pistachos-
and fruits, guava, figs, lemon, mango and apples-.
What to do:
- As a painless disease, we must learn to detect it.
- The scan is a medical test used to diagnose because it determines the bone mineral density.
- It takes into account the age of the person, as well as episodes of previous fractures or premature menopause.
- It is essential to avoid tobacco and alcohol, which are factors that weaken bones.
- More attention is paid to women but a third of hip fractures occur in men and mortality can reach 37% of cases due to late diagnosis.
- Avoid a sedentary lifestyle and perform a controlled and moderate physical activity.
- One of the best sports is walking, but it can also be running, doing yoga, cycling or going to the gym.
- It’s best to consult your doctor because, depending on the condition of your bones, your doctor can advise you not to do certain things.