OKenawa

okenawa and prevention

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prevention recommendations: adopt a healthy lifestyle & suitable nutrition.

prevention recommendations according to the iof

adopt a healthy lifestyle to preserve your bones

the iof (international osteoporosis foundation) recommends leading a healthy lifestyle to preserve your bone health at all stages of life. a proactive approach, from childhood and throughout adulthood, can significantly reduce the risk of osteoporosis.

prevention starts from childhood

  • peak bone mass: the prevention of osteoporosis begins in the early years. a diet rich in bone nutrients and regular physical activity allow children to reach theirpeak bone massmaximum.

  • importance in adulthood: the higher your bone mass at the beginning of adulthood, the less at risk you will be of osteoporosis and fractures in later life.

in adulthood: adopt good habits

  • balanced diet: adopt a diet rich in calcium and protein, two essential nutrients for bone health.

vitamin d :

  • vitamin d is naturally produced by the skin after sun exposure. exposure of15 minutes a dayis sufficient for an average young adult.

  • to increase your intake, consumefatty fish,eggs,mushrooms, as well as fortified dairy products or vitamin d-fortified juices.

  • maintain a healthy weight: abmi below 19can harm bone health. ensure you maintain a healthy body weight to prevent risks.

  • stay active: regularly practiceweight trainingandmuscle strengtheningexercises to stimulate your bones and improve your balance. favor activities with controlled impacts, like walking or health karate, which will promote the activity of bone 'builder' cells (osteoblasts).

avoid bad habits

  • tobacco: smoking negatively affects bone density.

  • alcohol: avoid excessive alcohol consumption, which can weaken your bones in the long term.

be aware of your risks

  • risk factors: learn about your risk factors for osteoporosis (family history, lifestyle, associated diseases).

  • early diagnosis: consult a healthcare professional for an early diagnosis if you are at risk. appropriate treatment can prevent complications related to osteoporosis.

in summary

adopting an active and balanced lifestyle, combined with a diet rich in essential nutrients, can significantly reduce your risk of osteoporosis. stay attentive to your health, and do not hesitate to take preventive measures today to protect your bones in the long term.

the importance of physical exercise as age advances

seniors: a group at increased risk

nearly75%of hip, spine, and wrist fractures occur in people65 years or older.

although general prevention advice applies to all adults,older peopleshould pay particular attention to certain aspects to preserve their bone and muscle health.

suitable nutrition for seniors

  • insufficient diet: older people often eat less, and their diet may be deficient inproteins, vitaminsandessential minerals. this can lead tomalnutritionand affect bone health.

  • reduced absorption: with age, the ability to absorb certain nutrients likecalcium,vitamin dandproteinsdecreases.

  • necessary supplements: if dairy consumption is low and sun exposure is limited, it is recommended to takecalcium supplementsandvitamin dto complement dietary intake.

physical exercise to maintain balance and strength

  • regular physical activity: as we age, we losebone and muscle massmore quickly. it becomes even more important to engage in regular physical exercises.

strengthen balance and posture: choose activities that help improvebalance,coordination,postureandmuscle strength. these exercises help prevent falls and maintain an active and independent life.

  • muscle strengthening exercises: weight training is particularly beneficial for maintaining muscle mass and preventing bone loss.

preventing falls

falls are a common cause of fractures in older people. it is therefore crucial to:

  • be careful: take measures to avoid falls, whether inside the home or outside.

  • secure the environment: ensure your home is well arranged to prevent tripping hazards (e.g., non-slip rugs, good visibility, etc.).

in summary

as we age, physical exercise becomeseven more crucialto maintain good bone and muscle health. abalanced diet,suitable supplementsandregular physical activityare the keys to preventing osteoporosis and maintaining a healthy and independent lifestyle.

for more information, consult:https://www.osteoporosis.foundation/