4 things diabetics need to do for strong bones

Both type 1 and type 2 diabetes have negative effects on bone health. Type 1 diabetes increases the risk of low bone density. Meanwhile, people with type 2 diabetes, although sometimes have normal or high bone density, often have poor bone quality, making their bones more susceptible to fractures, according to the health website Medical News Today (UK).

Weight lifting helps control blood sugar and stimulates bone regeneration.

PHOTO: AI

Several studies have shown that adults with diabetes have a 1.2 to 1.7 times higher risk of hip fracture than those without the disease. This is thought to be due to high blood sugar, chronic inflammation, insulin resistance, or side effects of certain diabetes medications.

Fortunately, people with diabetes can maintain strong bones and reduce the risk of fractures by taking the following measures:

Calcium and vitamin D are good for diabetics.

Calcium and vitamin D are extremely important nutrients for strong bones. Calcium is needed to build and maintain bones, while vitamin D helps the body absorb calcium more effectively.

People with diabetes often have lower than normal levels of vitamin D. This results in reduced bone density. A deficiency in either nutrient slows bone remodeling and increases the risk of fractures. According to the National Osteoporosis Foundation, adults should consume 1,000-1,200 mg of calcium and 600-800 IU of vitamin D per day, depending on age and gender.

Exercise regularly

Exercise not only helps control blood sugar, but also keeps bones strong. Weight-bearing exercises such as walking, jogging, climbing stairs, and lifting weights put stress on the skeleton, which helps stimulate bone regeneration.

The American Diabetes Association recommends that people with diabetes get at least 150 minutes of moderate-intensity exercise per week, including bone-strengthening exercises.

Blood sugar control

Long-term high blood sugar weakens bones. Chronic hyperglycemia also changes the collagen structure in bones, making them brittle and prone to fracture. In addition, people with diabetes are susceptible to inflammation and oxidative stress, which hinder bone formation and promote bone loss.

Avoid smoking, limit alcohol

Excessive use of tobacco and alcohol is harmful to bones, especially for people with diabetes. Smoking reduces blood flow to bones, hinders calcium absorption, and weakens bone-building cells. Meanwhile, heavy drinking disrupts bone formation, leading to lower bone density, according to Medical News Today .

Source: https://thanhnien.vn/4-things-you-need-to-do-to-have-to-have-a-healthy-bone-185250420193123162.htm