Tips for strong bones
Osteoporosis, also called bone loss, affects almost every third woman and every fifth man. However, with some measures, the bones can be strengthened before they get older. The University Hospital Zurich gives some tips.
Already from the age of 30, bones begin to age and stability slowly decreases. In osteoporosis, however, there can be an excessive reduction in bone mass, which makes the bones less resilient and can break even with a small amount of stress. The problem is that osteoporosis usually goes undetected for longer periods of time, according to the University Hospital of Zurich. This is momentous because bone loss is usually not noticeable through pain. With the following tips, bones can be stabilized at an early stage:
- Get plenty of exercise: Even quick, short bursts of skipping and jogging stimulate bone cells more than swimming or cycling.
- Focus on the right nutrition: Calcium and protein in particular play an important role in building and maintaining strong bones and muscles. Good sources of protein such as meat, dairy products, tofu, figs and green vegetables as well as mineral water are advisable.
- Soak up the sun: Vitamin D ensures that we absorb calcium better.
- Consume alcohol only in small quantities: The limit or low-risk consumption is considered to be a maximum of two glasses per day for men and one standard glass per day for women. A standard glass is equivalent to one deciliter of wine and three deciliters of beer.
- It is best to give up smoking altogether: Smoking deprives the body of valuable vitamins and nutrients.
- Pay attention to weight: A BMI between 20 and 25 is ideal.
The detailed tips can be found on the website of the University Hospital Zurich under this Advisor articles.
Source: USZ
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