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Bone loss or osteoporosis is a symptomless disease that causes your bones to be weaker and brittle. So weak, in fact, that a simple fall or cough causes a bone fracture.
Here are 3 tips to prevent osteoporosis/bone loss
1. Take Vitamin D & Calcium Supplement
Vitamin D also known as the “sunshine vitamin”, plays a key role in the absorption of calcium in our diet. The current Reference Daily Intake (RDI) for vitamin D is 200 IU for children/adults aged 50 and above.
Always speak to your pharmacist/doctor before starting a supplement.
2. Exercise & Physical Therapy
According to research, not all exercise is created equal when it comes to strengthening our bones. Exercises like brisk walking may be beneficial to your heart but do little for your bones.
When it comes to exercise, aim for weight-bearing exercises.
Bodyweight exercises like squats, stair walking, step-ups. etc.
Resistance training with weights/gym equipment like bicep curls, pull-ups, shoulder presses, etc.
3. Periodic Bone Mass Density Tests
ð—ªð—µð—¼ ð˜€ð—µð—¼ð˜‚ð—¹ð—± ð—´ð—²ð˜ ð—® ð—¯ð—¼ð—»ð—² ð—ºð—¶ð—»ð—²ð—¿ð—®ð—¹ ð˜ð—²ð˜€ð˜:
-All women aged 65 and above and men aged 70 and above
-Women aged 50-64 years with risk factors*
-Men aged 50-69 years with risk factors*
*Risk factors include vitamin D deficiency, previous history of fractures, low BMI (<19), and more.
Speak to your doctor or pharmacist for more information.
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