- Aging & Longevity
Important Vitamins to Prevent Osteoporosis
Osteoporosis is a bone disease that affects about 1 in every 5 women over the age of 50. It generally affects the hips, wrists, and spine, increasing the odds of fractures and broken bones. Basically, the disease is caused by thinning bones, where the bone density just decreases over time.
Basically, when the body ages, the body doesn't make enough new bone growth, which causes thin and fragile bones. Because calcium and phosphorus are both essential for bone growth, risks of osteoporosis can increase if the body isn't processing enough calcium and phosphorus, which can make the bone tissues weakened over time, generally years.
Those who suffer from osteoporosis generally are not aware that they have an increased bone density loss until they've fractured a bone, as you'll find the symptoms in the early stages can be easy to ignore, if you experience any at all.
Otherwise, the symptoms that may occur later in the bone disease, may include the following:
- Bone fractures
- Bone pain
- Joint aches
- Loss of height
- Lower back pain
- Muscle aches
- Neck pain
- Stooped posture
Generally, fractures will occur with little or no trauma.
Vitamins Prevent Osteoporosis
Because osteoporosis affects over 28 million people in the United States alone, there's no denying that there's a need for more knowledge about prevention. And, even though everyone doesn't develop thinning bones, it doesn't hurt to take a few preventative measures to ensure that the bones are kept strong and healthy.
When trying to figure out what is the best thing that you can do for yourself in regards to preventing osteoporosis, the simple answer is supplementing a healthy diet with plenty of calcium and phosphorus to ensure healthy bone growth.
A few other tips include:
- Vitamin D supplements, as well as just getting out into the sun for at least 15 minutes a day.
- A calcium supplement will help ensure that you're getting your daily consumption of calcium. If you don't want to take a supplement, you can increase your consumption of calcium be eating more dairy, green leafy vegetables, and legumes.
- Magnesium is an active mineral that works with calcium in the formation of new bone growth. Consume about 1mg of magnesium for every 2mg of calcium daily.
- Manganese is another mineral that is important for bone growth. Consume about 20-40 mg daily.
- Folic acid is necessary for the formulation of collagen, which is essential for healthy bone.
- A B12 deficiency can lead to a disturbance in bone cells.
- Low vitamin K can cause the body to excrete excess calcium.
- Zinc is a mineral that helps strengthen the action of vitamin D and contributes to using calcium for new bone formation.
You want to avoid soda and other carbonated beverages, as well as reduce the amount protein in your diet.
Make sure to exercise regularly, and maintain a healthy diet.
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Disclaimer: Please be aware that the advice in this article should in no way replace that of a licensed physician. If you think that you might have osteoporosis, you want to consult your doctor so that you can get proper diagnosis and discuss treatment.