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Osteoporosis is a common bone disease seen in women above 45 as a post menopausal disorder. This disease increases fracture risk in women due to an abnormal reduction in bone density. As a result bones become brittle and sometimes flakes of bone particles are found floating in the synoptic fluid causing severe pain and subsequently fractures and increased fall risks. There are some simple but effective ways in which this frailty syndrome can be avoided and followed routinely they have excellent results. Listed below are some methods and strategies to follow in order to keep your bones healthy. Manage Your Diet Your daily diet should unerringly consist of Vitamin D and calcium which minimize the tendency of the bone tissues to become porous. Food like milk, fruits and vegetables should be a regular intake. Vitamin K taken as a food supplement also reduces the risk of fractures in women. Protein for women is an essential dietary ingredient taken in the ratio 46g/day. As for Vitamin being a good dietary constituent only beta-carotene is responsible for managing osteoporosis, but retinol renders the bone more breakable thus increasing fracture risks. Change Your Lifestyle Osteoporosis in women mainly occurs due to hormonal changes in the body. One particular hormone Cortisol, a stress generated hormone is particularly responsible for squeezing minerals out of bones. Therefore you need to keep depressive feelings at bay and in case of clinical depression; you need to go to a therapist. Apart from this it is important to quit smoking after 30 and avoid the ingestion of excess alcohol. Alcohol reduces the calcium absorbing capacity of your body. If unchecked, it brings about a significant reduction in bone mass. Avail Proper Medication If you are a person who has already suffered fractures due to osteoporosis, intake of prescribed amount of Bisphosphonate might help. Also check your height on a regular basis. A difference of an in or two is an indication of undetected osteoporosis. A dual energy X-ray absorptiometry test is recommended for women above 45 to check their bone-mass so that they can consult their doctor for timely remedy. Oestrogen, a hormone in women responsible bone protection suffers a considerable drop following menopause thus causing the bones to become weaker. The Hormone replacement Therapy replaces oestrogen in the right amounts and checks the rate of bone mass loss. Raloxifene is a medicine that is applicable to women for both preventing and treating osteoporosis. It increases bone mass just like oestrogen but does not have the side effects of oestrogen. In order to reduce hip fractures due to frequent falls, hip shock-absorber pads act as a cushion to reduce the impact of a fall. Although you might not like wearing one of these but they are very useful in protecting hip bones. Regular Exercise Physical activity is a must for aging women. Bone tissues are so designed that they become stronger when stretched and stressed. Less movement makes them weaker and brittle. Physical activities like stretching, weight lifting, dancing, running and swimming provide the required stress that will prevent a reduction on bone mass. About Author Flex Harvey is a fitness freak who loves to maintain a healthy lifestyle. Besides himself following a healthy regime, he inspires others too to stay fit and healthy. He is very particular about the health of his joints and uses joint health supplements like Flex Protex and Flex Protex D to maintain strong bones, flexible cartilages and healthy joints. Flex says, a healthy body is the index of a healthy mind, and these health supplements help pave your way to your ideal fitness.
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