OKenawa
OKenawa and Prevention
Adopt a healthy lifestyle & appropriate nutrition.
Summary
Prevention recommendations according to the IOF
The importance of physical exercise as age advances
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 in 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 their peak bone mass maximum.
Importance in adulthood: The higher your bone mass at the beginning of adulthood, the lower your risk 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 of 15 minutes per day is sufficient for an average young adult.
To increase your intake, consume fatty fish, eggs, mushrooms, as well as fortified dairy products or juices enriched with vitamin D.
Maintain a healthy weight : A BMI below 19 can harm bone health. Ensure you maintain a healthy body weight to prevent risks.
Stay active: Regularly engage in strength training and muscle strengthening exercises to stimulate your bones and improve your balance. Favor activities with controlled impacts, like walking or health karate, which will promote the activity of the 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 don't 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
Nearly 75% of hip, spine, and wrist fractures occur in people 65 years or older.
Although general prevention advice applies to all adults, older adults should pay particular attention to certain aspects to preserve their bone and muscle health.
Appropriate nutrition for seniors
Insufficient nutrition: Older people often eat less, and their diet may be deficient in proteins, vitamins and essential minerals. This can lead to malnutrition and affect bone health.
Reduced absorption: With age, the ability to absorb certain nutrients like calcium, vitamin D and proteins decreases.
Necessary supplements: If dairy consumption is low and sun exposure is limited, it is recommended to take calcium supplements and vitamin D to complement dietary intake.
Physical exercise to maintain balance and strength
Regular physical activity: As we age, we lose bone and muscle mass more quickly. Therefore, it becomes even more important to engage in regular physical exercises.Strengthen balance and posture
: Choose activities that help improve balance and posture.balance, coordination, posture and muscle 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 house or outside.
Secure the environment: Ensure your home is well arranged to prevent tripping hazards (e.g., non-slip mats, good visibility, etc.).
In summary
As you age, physical exercise becomes even more crucial for maintaining good bone and muscle health. A balanced diet, appropriate supplements and regular physical activity are the keys to preventing osteoporosis and maintaining a healthy and independent lifestyle.
For more information, see: https://www.osteoporosis.foundation/