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6 Ways To Avoid Developing Osteoporosis During Pregnancy


Osteoporosis is a commonly-observed condition among old people or in women during pregnancy. It is a condition wherein bones become brittle and weak. The body constantly absorbs and replaces bone tissue, but in the case of osteoporosis, this process is slower.

As such, osteoporosis has no symptoms, but in most cases, it has been brought to notice because of some affected individuals suffering from the fragility of the arm, leg or hip bones. Many people have no symptoms until they have a bone fracture.

Treatment includes medication, a healthy diet and weight-bearing exercise to help prevent bone loss or strengthen already weak bones.

Osteoporosis can be a cause of malnutrition or major physical injury, which may further reduce bone density, leading to this condition.

Here are some ways to ensure that you do not develop osteoporosis during pregnancy.

1. Intake of proper nutrients and calcium

During pregnancy, women often forget that they have to eat for two and not just one. A healthy diet, which contains all the essential nutrients, is of utmost importance. Calcium, which is important to keep your bones healthy and strong, should also be included in your diet in ample amounts.

2. Avoid smoking or drinking

Smoking and drinking are an obvious no-no when you are pregnant. Osteoporosis is one of the reasons why doctors forbid you from these habits. Smoking and drinking numbs your senses and lessens the oxygen supply to veins, muscles and bones. This, in turn, leads to reduced bone density.

3. Exercise and yoga

Being pregnant makes it all the more necessary for you to remain fit and healthy. Exercise and yoga are two ways in which you can ensure the physical health and good bone structure. In your later months of pregnancy, you might not be able to undertake much of exercise, but yoga can serve as an excellent alternative in such a scenario.

4. Adequate supply of Vitamin D

Vitamin D is obtained when the skin is exposed to ultraviolet B rays, whether it is the exposure of the hands, face and arms, for 10 to 15 minutes per day. However, how much vitamin D is produced from sunlight depends on the time of day, where you live in the world and the colour of your skin. It can also be obtained from food and dietary supplements. The various sources of Vitamin D are sunlight, oily fish (salmon, sardines and mackerel), eggs, liver, and in some countries, fortified foods such as margarine, dairy foods and cereals.

5. Aerobics and weight-lifting exercises

Joining an aerobics class with your partner would be a fun thing to do. Moreover, it will give your bones the necessary girth and flexibility. Certain weight lifting exercises can also become a part of your daily schedule. Although, it would be advisable to lift weight under the supervision of a proper trainer or physician.

6. Medication

If it goes beyond prevention, medication can always help. Meet with your doctor and follow the medication course for quick recovery.Bisphosphonates are usually recommended by doctors for osteoporosis. Do not hesitate to see your doctor if you observe any symptoms of this condition.

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