Osteoporosis is a bone disease that occurs when a body loses too much bone mass. This cause can increase the risk of bone fractures and injuries.Osteoporosis mainly affects your spine or the backbone in addition to other bones. Osteoporosis makes the bones weak and fragile, so it can cause a break or fracture with the slightest pressure or twist. People with osteoporosis can suffer from severe chronic pain and can decrease the ability to carry on daily activities.This disease occurs in women of over age 60, leading to an increased risk of hip fracture, and 50% of them never able to walk again. Most men are not a victim of this problem. 30% of men able to catch this disease and 50% of men who suffer hip fractures will die within one year.
Major Causes of Osteoporosis
Causes of osteoporosis include:
- Poor diet
- Lack of physical activities
- Low vitamin D level
- Less intake of Calcium
- Excess intake of Caffeine
- Certain hormonal changes
- Certain medications
- Excess intake of sodium
- Taking too much stress
- Cigarette smoking
- Too much alcohol consumption
- Cancer or some cancer treatments
Effects of Osteoporosis
- Back pain, which can often cause a fracture or collapsed vertebra
- Poor vision
- Loss of height
- Loss of weight
- Bone thinning and fragile
- Porous bones give exposure to breakage from sneezing and minor bumps.
- Deformed of posture, making a curve in the upper back
- Bone fractures usually occur in the hip, spine, ribs, and wrist.
How to manage osteoporosis
There are plenty of ways to manage and reverse the osteoporosis:
1. Good Diet
A well-balanced diet fulfills the needs of the body. Calcium gives more strength to the bones. There best source of this is the use of dairy products; milk, yogurt, cheese, butter, and kefir. Also, you can take calcium supplements instead. The use of turmeric can fasten the process of healing the injuries. You can also use turmeric supplements as an alternative. Curcumin in turmeric prevents osteoporosis or the formation of bone-resorbing cells that lead to osteoporosis. When you suffer any injury, curcumin can help to promote the formation of the cells in the bone, speed up the healing process that leads to the treatment of the bone fracture.
Healthy levels of Vitamin D are required to your body to properly absorb calcium. You should eat food that is rich in vitamins and minerals; includes proteins, beans, vegetables, and good fats like nuts, olives, avocados. Fiber intake just before meals helps to slow down the digestion of sugars and fats.
Physical activities can give an improvement in muscle strengthening, making your bones strong, and helps to improve the structure of posture.When the muscles pull against the bones during exercise, it stimulates the bones cells and strengthens the bones.
Any weight-bearing exercise such as walking, hiking, climbing stairs, and weightlifting can increase bone density and makes them strong. You should avoid all activities that require lots of jumping, bending forward from the waist, or too much twisting of the spine.In addition to regular weight-bearing physical activity can help improve balance and muscle strength.
Yoga helps in making your body flexible, which can keep your bones younger. A flexible body has lesser chances to suffer from any jerks that can harm the ligaments, bones, and joints.
3. Limit caffeine
Coffee loses the calcium from your body through urine. Decaffeinated coffee contains harmful chemicals that can disrupt the detoxification process of the body. Each cup of coffee is responsible for 150mg of calcium loss. But if you want to drink caffeinated coffee you must balance the intake of 150mg of calcium for each cup
4. Change lifestyle
you should change your lifestyle as well. Not getting enough sleep can lead to increased perceived stress. Make a habit to sleep well. Try to get about 7 hours of quality sleep which will help you a lot. Talk to a therapist if you have any feeling some anxiety or depression that isn't improving. Giving your body sunlight can help your body produce vitamin D, you can get it from foods too. Some of the richest sources of vitamin D are egg yolks, dairy products, cod liver oil, salmon, and tuna.
Go for a walk and have a pleasant day. Taking a walk can help you mentally and physically strong. Also, try deep breathing techniques could lead to less emotional and physical stress, as measured by heart rate and levels of the stress hormone cortisol.
5. Limit bad habits
Smoking is injurious to health when taken in excess amounts. it slows the healing process and can weaken bones. You should also try to limit your intake of alcohol. Don't have more than 2 drinks a day if you're a woman and 3 drinks a day if you're a man.
Cut intake of sodium.Salt is responsible for making your bones weak and losing the mass of the bone. It can affect easily to people with blood pressure issues. It helps to keep a deficiency of calcium in the bone results to which may lead to fracture.
You may not know but carbonated beverages can also affect the bones. The sugar drinks help to lose the mass of bone and make them weak, porous, and fragile.
6. Minimize stress
Stress increases the level of the hormone called cortisol in the body. A high level of cortisol in the body for long durations leads to bone loss. Cortisol provokes insulin and triggers insulin resistance which eventually leads to an increase in the blood sugar and results in calcium loss through urine.Keep your body and mind stress-free that can help to reverse osteoporosis naturally. You should try to get a good massage, go for a vacation, indulge yourself in physical activities, and must get enough sleep toreduce stress. They will not only calm the mind but also relax and revive the body.
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Help! My Friend Is a No Show
Dear Armchair Psychologist,
I have a friend who doesn't reply to my messages about meeting for dinner, etc. Although, last week I ran into her at a local restaurant of mine, it has always been awkward to be friends with her. Should I continue our friendship or discontinue it? We've been friends for a total four years and nothing has changed. I don't feel as comfortable with her as my other close friends, and I don't think I'll ever be able to reach that comfort zone in pure friendship.
Dear Sadsies,I am sorry to hear you've been neglected by your friend. You may already have the answer to your question, since you're evaluating the non-existing bond between yourself and your friend. However, I'll gladly affirm to you that a friendship that isn't reciprocated is not a good friendship.
I have had a similar situation with a friend whom I'd grown up with but who was also consistently a very negative person, a true Debby Downer. One day, I just had enough of her criticism and vitriol. I stopped making excuses for her and dumped her. It was a great decision and I haven't looked back. With that in mind, it could be possible that something has changed in your friend's life, but it's insignificant if she isn't responding to you. It's time to dump her and spend your energy where it's appreciated. Don't dwell on this friend. History is not enough to create a lasting bond, it only means just that—you and your friend have history—so let her be history!
- The Armchair Psychologist