Want to avoid hip fracture? How to treat and prevent osteoporosis - Deepstash

Keep reading for FREE

5 lifestyle changes to help build ageing bones and avoid fractur

5 lifestyle changes to help build ageing bones and avoid fractur

Maintain calcium and vitamin D intake, make sure we do load-bearing exercises regularly, and maintain an ideal BMI (body mass index)

5

104 reads

1. Walk if you don’t, run if you do

1. Walk if you don’t, run if you do

Walking is good. Running is better if you’re already a walker; the key is to put more weight on your frame than it’s used to.

Weight-bearing exercise strengthens bones in two ways: it prompts muscle to pull on the bone and it makes the bone react to high-impact force. Both of these actions encourage bone building.

Studies have also found that maintaining bone marrow health keeps bones healthy. With age our bone marrow is inclined to turn to fat, rather like the rest of us. And fat has a negative impact on bone metabolism.

5

59 reads

2. Hop (skip and jump)

Just five minutes of high-impact exercise a day could have a profoundly positive effect on bone health.

In one study, subjects hopped on the same leg every day for six months. At the end of that time, scans revealed that bone density has improved in that leg and decreased in the non-hopping one.

5

61 reads

3. Add resistance if you cycle or swim

If your body weight is supported by a bike or water, you’re going to miss out on the “weight-bearing” advantage of fast walking or running. You don’t have to add weights to the mix; you could work against resistance bands.

5

59 reads

4. Look after your gut microbiome

The microbiome is the new buzzword in good health – that is, looking after our gut’s health flora and fauna.

Eating a gut-friendly, high-fibre diet is obviously good for all-round better health, but one study indicates that taking a probiotic supplement might be especially good for bone health.

5

57 reads

5. Get enough sleep

Good sleep helps to build bones.

While you’re sleeping your body goes into repair mode, replenishing old cells with new ones and boosting your immune system. That means it is also building bone, so make sure you get enough shut-eye, at least seven hours a night.

5

57 reads

CURATED BY

The global burden of osteoporosis has doubled in the last 30 years, while hip fractures, almost always a consequence of osteoporosis, are also expected to double over the next 30 years, according to two recent studies. Whether that happens depends on the cause of the condition and a patient’s age. It can be stopped or reversed with lifestyle modifications. #health #healthcare #lifestyle

MORE LIKE THIS

8 myths about vitamins and supplements

8 myths about vitamins and supplements

medicalnewstoday.com

What Is Serotonin and How Does It Regulate Bodily Functions?

What Is Serotonin and How Does It Regulate Bodily Functions?

verywellmind.com

|

3 IDEAS

7 Signs of an Unhealthy Gut and 7 Ways to Improve Gut Health

7 Signs of an Unhealthy Gut and 7 Ways to Improve Gut Health

healthline.com

|

19 IDEAS

Ready for the next level?

Read Like a Pro

stash-superman-illustration

Explore the World’s

Best Ideas

200,000+ ideas on pretty much any topic. Created by the smartest people around & well-organized so you can explore at will.

An Idea for Everything

Explore the biggest library of insights. And we've infused it with powerful filtering tools so you can easily find what you need.

Knowledge Library

Powerful Saving & Organizational Tools

Save ideas for later reading, for personalized stashes, or for remembering it later.

# Personal Growth

Take Your Ideas

Anywhere

Organize your ideas & listen on the go. And with Pro, there are no limits.

Listen on the go

Just press play and we take care of the words.

Never worry about spotty connections

No Internet access? No problem. Within the mobile app, all your ideas are available, even when offline.

Get Organized with Stashes

Ideas for your next work project? Quotes that inspire you? Put them in the right place so you never lose them.

Join

2 Million Stashers

4.8

Stars

5,740 Reviews

App Store

4.7

Stars

72,690 Reviews

Google Play

samz905

Don’t look further if you love learning new things. A refreshing concept that provides quick ideas for busy thought leaders.

Shankul Varada

Best app ever! You heard it right. This app has helped me get back on my quest to get things done while equipping myself with knowledge everyday.

Ashley Anthony

This app is LOADED with RELEVANT, HELPFUL, AND EDUCATIONAL material. It is creatively intellectual, yet minimal enough to not overstimulate and create a learning block. I am exceptionally impressed with this app!

Sean Green

Great interesting short snippets of informative articles. Highly recommended to anyone who loves information and lacks patience.

Jamyson Haug

Great for quick bits of information and interesting ideas around whatever topics you are interested in. Visually, it looks great as well.

Laetitia Berton

I have only been using it for a few days now, but I have found answers to questions I had never consciously formulated, or to problems I face everyday at work or at home. I wish I had found this earlier, highly recommended!

Giovanna Scalzone

Brilliant. It feels fresh and encouraging. So many interesting pieces of information that are just enough to absorb and apply. So happy I found this.

Ghazala Begum

Even five minutes a day will improve your thinking. I've come across new ideas and learnt to improve existing ways to become more motivated, confident and happier.

Read & Learn

20x Faster

without
deepstash

with
deepstash

with

deepstash

Access to 200,000+ ideas

Access to the mobile app

Unlimited idea saving & library

Unlimited history

Unlimited listening to ideas

Downloading & offline access

Personalized recommendations

FAQ

Claim Your Limited Offer

Get Deepstash Pro