Content

• Steps
• Advice

Although osteoporosis is a genetic disease, in all cases bone and joint health should not be neglected. When our bones and joints are healthy we usually don't pay much attention to this system. However, if you do not eat properly, live a healthy lifestyle and adopt the right posture, there will be serious consequences. It is important to maintain bone and joint health that is essential to eating. However, this has no limit. You need to take care of your bones and joints right now to avoid diseases in the future.

Steps

Part 1 of 2: Adjusting the diet

1. 

   Eat calcium-rich foods and beverages. Adults need 1,000 mg of calcium per day. Calcium is the most important mineral for maintaining healthy bones and joints, as bones use calcium to maintain strong bones and not weaken. Men over 50 and women over 70 need more calcium - 1,200 mg per day.
   • Calcium-rich foods include dairy products, broccoli, salmon, green vegetables, soy products, and cheese.
   • Do not exceed 2000 mg of calcium per day. Side effects of excess calcium include constipation, digestive disorders, and an increased risk of kidney stones.

2. 

   
   
   Get plenty of vitamin D. Scientists are still working on the right amount of vitamin D in your diet, but you should get at least 600 IU per day. Healthy adolescents and adults can consume up to 4,000 IU per day. The main way to get vitamin D is sun exposure. If you cannot sunbathe, talk to your doctor about other ways to absorb vitamin D. Use of vitamin D supplements is controversial, so your doctor will advise you. .
   • This does not mean that you should tan your skin, as it is not good for your skin and can cause cancer. You should only spend 15 minutes in the sun to absorb vitamin D, depending on your skin type and where you live.

3. 

   
   
   Eat a healthy diet rich in manganese, zinc, and copper. A healthy diet includes a balanced amount of lean meats, whole grains, fruits and vegetables. Small amounts of these elements have been shown to normally occur in bones. You can eat a number of foods that enhance manganese, zinc, and copper.
   • Manganese-rich foods include nuts, crustaceans, bitter chocolate, soybeans, and sunflower seeds.
   • Beef, shrimp, crab, and peanuts are all foods high in zinc.
   • Copper is commonly found in foods such as squid, lobster, dried tomatoes, and clams.

4. 

   
   
   Drink at least eight glasses of filtered water per day. The body needs enough water to maintain good health. Water benefits the entire body, especially the organs and joints, as well as has been shown to reduce the risk of osteoporosis.
   • The amount of water needed depends on many factors, but women generally need to drink 9 cups per day, and men are 13. You can still drink at least eight glasses of water per day, but try to drink more.

5. 

   Do not use too many harmful substances. Salt, soda, carbonated drinks, coffee, and hydrogenated fats should be absorbed in moderation. These are substances that destroy calcium in the bones and have many harmful effects on health, so you should limit these substances as much as possible.
   • You should get up to 5,000 IU of Vitamin A per day. To avoid excessive vitamin A intake, you should eat only a few eggs or just whites, switch to fat-free or low-fat dairy products, and check vitamin A content in vitamin blend supplements.

6. 

   Get adequate amounts of Vitamin A. This is an important component in the development of bones, but too much will adversely affect bones and joints. Adolescent and adult males should consume about 3,000 IU Vitamin D, while adolescent and adult females should consume about 2,310.
   • For more information, 30 g of cheddar cheese contains about 300 IU Vitamin A, and one cup of whole milk is 500.
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Part 2 of 2: Lifestyle adjustments to maintain bone and joint health

1. 

   Do exercise. Participate in intense physical activities such as walking, walking, climbing stairs, cycling, and lifting weights. Exercise for at least 30 minutes a day with five days a week. Bones can be under pressure at low frequency, such as in load-bearing exercises, because without pressure the bones lose calcium. The more active the bones, the stronger the bones.
   • Research has shown that a sedentary lifestyle affects bone and joint health because you don't exercise enough for your body's needs. Sitting a lot can damage the spine, so consequences may happen sooner.

2. 

   Get at least eight hours of sleep each night. Getting enough sleep is good for bone and joint health because the body has the function of repairing damaged tissues during sleep. Make sure you sleep in the right position so that the fever column is always in a straight position. If you want to lie on your side, place a pillow between your knees to help regulate your life. When lying on your back, you should place pillows under your knees.
   • You should try a variety of mattresses to find the one that suits you. Do not choose a mattress that is too stiff, causing pressure to hurt your back.

3. 

   Adjust your posture accordingly. This is something that many people do not think about.There are many simple ways to improve your posture while sitting, standing, lying down, or lifting objects. You will be surprised to find your back straight after a few days of adjusting your spine.
   • While sitting, sit deeply into the lap of the chair and keep your spine straight. The knee is bent 90 degrees and the foot is in contact with the floor. Get up and move back and forth at least every 30 minutes.
   • When lifting objects, bend your knees instead of bending your back. Lift with your knees instead of using your back. Avoid sagging or poke movements.
   • Most people can stand easily in the right position. Do not hunchback and keep your spine straight.

4. 

   Avoid smoking and drinking too much. Caffeine and alcohol make bones weak and fragile by the breakdown of calcium in the bones. If you drink alcohol before bed, it will affect the sleep cycle and your body will not rest completely. This can lead to inappropriate sleeping positions or restless sleep, causing damage to bones and joints.

5. 

   Talk to your doctor about disease prevention. If you have osteoporosis or are at high risk, consult your doctor about prevention or treatment. Tell your doctor about your concerns about joint health, and whether a nutritional supplement is necessary. Inform your doctor promptly of any signs of illness and mention it during annual wellness visit. advertisement

Advice

• Always consult your doctor and discuss the risk of osteoporosis and the need for calcium supplements.