After age 30, your body begins losing more bone mass than new bone mass, which can ultimately lead to osteoporosis, a disease that makes your bones brittle, fragile, and prone to breaking. As a silent disease, its impact is devastating.
The best prevention for osteoporosis begins as early as during the first two decades of your life. There are many easy ways to take good care of your bones. Follow these steps to take and encourage your loved one to do the same:
Step 1: Be Proactive
Osteoporosis typically shows no symptoms until you break a bone. When women reach age 65, and men reach age 70, it is time to be careful about bone health and take a low-dose X-ray known as a DEXA scan. Postmenopausal women who are under age 65 and have broken a hip or suffered from a fragility fracture should also have a baseline screening.
Step 2: Get Moving
No matter what age you are at, you should start incorporating strength training into your fitness routine. Weight-bearing exercise is an exercise that’s done while you are on your feet, with gravity exerting force. According to Osteoporosis Australia, weight-bearing exercises that have a high impact (e.g. aerobics, running and jumping) have an even more beneficial effect in improving bone strength than low-impact exercises (e.g. leisurely walking).
To maintain the bone-strengthening benefits of weight-bearing exercise, you need to keep up the exercise regularly, for the long term. If you stop exercising, the benefit wears off. Experts advise 45–60 minutes of weight-bearing exercise 3 days per week to increase the strength of your bones.
Step 3: Get Enough Calcium and Vitamin D
Calcium is a mineral that makes your bones strong, and vitamin D helps the body absorb calcium.
People ages 19 to 50 and men ages 51 to 70 should take 1,000 milligrams of calcium every day, and for women over the age of 50 and men over the age of 70, the daily amount should be raised to 1,200 milligrams. The recommended daily vitamin D amount for adults at the age of 19 to 70 is 600 international units (IUs), and for adults at the age of over 70, it should be 800 IUs of vitamin D per day.
If you have factors that can affect the ability to get enough calcium and Vitamin D, like diet restrictions, appetite loss, digestive disorders, supplements can be a way to enhance your dietary intake.
Except for calcium and Vitamin D, some herbs also have a promising effect on bone health. For example, Eucommia Ulmoides extract can initiate osteoblast, enhance osteogenesis, decrease osteoclast, so it can help prevent osteolysis.
Since herbs don’t occur in our daily diets a lot, supplements will be an ideal way to get herbal nutrition that can help prevent Osteoporosis. Chenland’s EuBone™ is a specially formulated botanical blend with three traditional Chinese herbs: Eucommia Ulmoides, Drynaria Fortunei, and Cuscuta Chinensis. Its development of Eucommia Ulmoides extract was based on 2,000 years of Traditional Chinese Medicine history. The company has hand-selected ingredients from its Authentic Medicinal Cultivation Areas with full traceability from Seed to Extract.
Eucommia Ulmoides is the main ingredient found in EuBone™. Chenland’s latest research findings show that taking EuBone™ can significantly increase bone strength, bone density, and reduce the risk of fracture. Additionally, to meet the problems of calcium absorption, Chenland has innovated EuBone™ to increase calcium absorption when ingested and increase bone mass to fight osteoporosis.
Step 4: Limit Alcohol & Caffeine Intake
According to the National Osteoporosis Foundation, on average, consuming 3 cups of alcoholic beverages or more per day is detrimental to bone health. Having too much caffeine can also decrease the amount of calcium you absorb. It is recommended to limit your caffeine intake to 400mg or less per day, to reduce the bone loss.
Step 5: Talk to Your Doctor
There are many factors that affect bone strength. Some medical conditions, like celiac disease, and some medications, like steroids, can increase the possibility of developing osteoporosis. Your doctor can explain specific risks to you, so it is important to talk to your doctor to develop an overall prevention strategy that accounts for all the factors.