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Tips to Prevent and Fight Osteoporosis

Osteoporosis, often called the “silent disease,” gradually weakens bones and increases the risk of fractures. Although more common in women, this condition also affects men. In Canada, over 2 million people are estimated to have osteoporosis. According to Osteoporosis Canada, “fractures caused by osteoporosis are more common than heart attacks, strokes, and breast cancer cases combined*.” Taking preventive action before osteoporosis sets in can make a significant difference in maintaining strong bones. With this in mind, the Genacol team shares essential tips to help you stay active and healthy for years to come.

What Leads to Osteoporosis?

Osteoporosis is a condition characterized by a decrease in bone density and quality, making bones more fragile and prone to fractures. It results from an imbalance in the natural bone renewal cycle, which involves two key processes: bone resorption, where cells called osteoclasts break down old bone tissue, and bone formation, where osteoblasts build new bone tissue.

As we age, this bone remodeling process becomes less efficient. Starting in the early thirties, bone resorption can begin to outpace formation, leading to a gradual loss of bone density. In women, this loss accelerates after menopause due to a decline in estrogen levels, a hormone that plays a protective role for bones. In men, the gradual decrease in testosterone also contributes to bone loss, though at a slower rate.

Osteoporosis in a Few Key Statistics*

What Are Good Habits to Adopt to Prevent Osteoporosis?

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1. Move for Strong Bones: The Importance of Physical Activity
Regular physical activity, particularly weight-bearing and resistance exercises, is essential for maintaining bone density. Here are some activities to prioritize:
  • Weight-bearing exercises: Walking, dancing, running, and stair climbing strengthen the bones, especially those in the legs and hips.
  • Resistance exercises:Weight training, exercises with resistance bands, or even yoga strengthen muscles and stimulate bone growth, as bones adapt to the increasing strain from muscles.
  • Balance activities: Practicing balance-strengthening exercises, like tai chi, helps prevent falls, thereby reducing the risk of fractures, especially in older adults and those with osteoporosis.
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Adopt a Balanced Diet to Nourish Your Bones
A diet rich in calcium and essential nutrients is crucial for bone health:
  • Calcium: Aim for a daily intake of 1,000 to 1,200 mg, focusing on dairy products, green vegetables (broccoli, kale), as well as nuts and dried fruits (almonds, figs).
  • Proteins: They are essential for muscle composition and bone structure. Consume quality proteins, balancing plant-based sources (soy, legumes) and animal-based sources.
  • Magnesium : This mineral is vital for bone health, as it helps calcium bind to the bone structure. It can be found in green vegetables, nuts, seeds, and whole grains.
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Vitamin D: The Indispensable Partner of Calcium
Vitamin D helps the body absorb calcium, making it crucial for maintaining strong bones. Here are the main sources of vitamin D:
  • Sunlight: Sun exposure stimulates vitamin D production. Consult your healthcare provider to determine the optimal exposure time for your skin.
  • Diet: Fatty fish (salmon, tuna, mackerel, etc.), eggs, and mushrooms are excellent sources of this vitamin.
  • Supplements: In regions with low sunlight, like ours in winter, a vitamin D supplement is recommended.
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4. Avoid Tobacco and Limit Alcohol Consumption
  • Tobacco: Smoking reduces bone density and accelerates bone loss, especially in women during menopause.
  • Alcohol: Excessive alcohol consumption has a toxic effect on bone cells and interferes with calcium absorption. Studies show that drinking more than three alcoholic beverages per day increases the risk of fractures.
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Maintain a Healthy Weight
Being underweight is a risk factor for osteoporosis, as it can lead to lower estrogen levels, a hormone essential for bone health. Maintaining a healthy weight, without excess or deficiency, is key to reducing the risk of bone loss at any age.
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Preventive screening
Bone density tests help monitor the health of your bones and detect early bone loss. These tests are recommended starting at age 65 and for individuals at high risk of osteoporosis. Early diagnosis allows for more effective management and appropriate treatment.

Genacol Bone & Joint: Extra Support for Your Bone Health

In addition to healthy lifestyle habits, Genacol Bone & Joint is formulated to support bone health. This supplement combines key nutrients, including calcium and vitamin D, to promote optimal bone density, along with our AminoLock Collagen, a crucial component of joint cartilage. Genacol Bone & Joint integrates easily into your daily routine, contributing to osteoporosis prevention and helping to reduce joint pain caused by osteoarthritis.


Preventing osteoporosis is an investment in your future health. Embracing balanced lifestyle habits, staying active, eating nutrient-rich foods, and incorporating supplements like Genacol Bone & Joint are daily actions that support strong bones and help reduce risks associated with this silent disease.

 

*Source: Osteoporosis Canada

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