Wednesday, January 22nd, 2020
Osteopenia is the stage where the bone mineral density, begins to fall below the normal recommended clinical levels, but isn’t yet low enough to be classified as osteoporosis. What osteopenia won’t generally do, is cause any pain or other symptoms. What becomes important however, is knowing how to prevent it, this because it can eventually progress into osteoporosis, where the bones become so weak, that they’ll fracture easily. Aging is one of the main causes when it comes to low bone density, as the bones begin losing minerals, mass, and bone structure, which makes them weaker and prone to breaking.
What Contributes To Ostopenia
There are several contributing factors to osteopenia, such as eating disorders, metabolism issues, chemotherapy, genetics, thin bone structure, not enough exercise, smoking, and excessive amounts of alcohol. Women are also at a higher risk than men.
There’s no defining symptoms, as no pain is generally experienced, as the bones just become thinner. So it’s important to get your bone mineral density tested every few years, this after 35 years of age. If you’re in a high risk category for osteopenia, begin changing your lifestyle and diet.
9. Foods That Are Rich in Vitamin C
Adequate intake of vitamin C is capable of preventing loss of bone mineral density, which delays the onset of osteopenia, which avoids progressing into osteoporosis. Collagen is the main protein that’s found in bones, and what vitamin C does is plays a major role, when it comes to collagen synthesis.
What consuming the daily recommended amounts of vitamin C results in, are strong structurally sound bones. The most natural sources include fresh fruits and vegetables, such as oranges, broccoli, bell peppers, cauliflower, strawberries, Brussels sprouts, kiwi, pineapple, and cantaloupe. Vitamin C supplementation is also available.
8. Consume More Magnesium-Rich Foods
Magnesium is needed in hundreds of enzyme systems in the body, which controls thousands of chemical interactions, one important one being bone health. What it does is stimulates the hormone calcitonin, which helps in preserving bone structure, by extracting calcium out of the soft tissues and blood, and then back into the bones.
Excellent sources of natural magnesium foods include almonds, avocados, bananas, cashews, pumpkin seeds, tofu, soy milk, pecans, walnuts, potatoes, yogurt, molasses, leafy greens, and whole grains. Supplemental form is also available, provided you consult with your doctor.
7. Increase Potassium Levels
What’s known for certain is that potassium is vital for muscle health, but it’s also beneficial for stronger bone health. What it does is neutralizes acids which strips calcium from the body, which is key for bone health. Potassium is especially important for premenopausal and postmenopausal women.
The best natural sources of potassium includes apricots, avocados, bananas, oranges, strawberries, mangos, kiwis, dates, carrots, broccoli, and red peppers. The daily recommended supplemental or natural intake of potassium for adults, is 4700 mg .
6. Consume More Vitamin K Rich Foods
Vitamin K will give you a guaranteed boost, this in your bone mineral density levels. What this particular vitamin does is helps the body produce proteins, this for healthier bone structure, which as a result reduces the amount of calcium that’s excreted by the body.
Various studies prove that increased levels of vitamin K does is produces stronger bones, this particularly in young females. What’s recommended is eating vitamin rich K foods, such as Brussels sprouts, turnip greens, kale, broccoli, prunes, and fermented dairy products.