We explain Osteoporosis and why it is important to consume dairy even though you are trying to lose weight.
Osteoporosis is a condition affecting the bones and the weakening of it. It is where the bone loses its minerals and the amount of calcium. Eventually, the bone will break (fracture). These fractures mainly occur in the spine. About 1.2 million people live with it in Australia. About 6.3 million people are estimated to have low bone density. As we get older we are more susceptible to getting it. Asian and white women are more likely to get it when they are aged between 40-45. Bones become more brittle.
People with diabetes are prone to getting it.
Having a sedentary lifestyle in the office is a risk factor. In the office, people slouch over their computers and it leads to having a hunched back.
This is not fun getting it. And for women, a missed period or a few can lead to it.
What are the symptoms of this?
The symptoms of getting it are fractures and ending having a disability. For most office workers it would be back pain.
You won’t know until you have had a minor fall in your old age.
What you should do to prevent osteoporosis?
Eat enough calcium such as cheese and milk. We need about 1000-1200 mg of calcium a day. And if milk is not your thing, eat tofu instead. Or edamame. Asian people don’t like drinking the full cream milk and that’s ok. There are other milk like soy milk and almond milk
We should be eating less red meat and more vegetables. Vegetables can be things like bok choy, soybeans, beans, and legumes, carrots, mushrooms, zucchini, etc.
We also don’t eat enough vegetables every day and that’s another risk of osteoporosis. If you don’t like vegetables why not try them in a homemade vegetarian pie or zoodles with meat?
Nuts are another good thing for those that do not love milk. And there is nut milk.
We should also be doing weight-bearing exercises at the gym a couple of times a week for strong bones. Many people that come to my gym just want to do cardio or do the weights too fast.
If you have osteoporosis you should see your doctor and get it checked out before its too late. You will have to do a bone density test with a specialist.
Remember: prevention is better than cure so don’t forget to eat your dairy and vegetables and do your exercise.