Osteoporosis affects a lot of people across the world. It can make your bones weak and they will become vulnerable to fractures. There are a large number of risk factors that can increase the possibility of this condition including old age, menopause, etc. You are at the risk of developing osteoporosis after the age of 30.
But fortunately, this condition is found to be preventable in certain cases. Some of the simple things you can do for osteoporosis prevention are mentioned below:
Eat Calcium-Rich Foods
Calcium is an important mineral that is required for the production and maintenance of your bones. Hence, it is important to get high amounts of calcium through your diet for improving your bone health. The daily recommended intake of calcium is 1000 mg for men and women between the age of 19-50, and women between the age of 51-70 should get at least 1200 mg of calcium.
As calcium is not produced by your body, you will have to get it from your everyday diet. There is a wide array of calcium-rich foods that you can add to your diet. Some of the best foods for osteoporosis prevention include dairy products, leafy vegetables including kale and broccoli, fish that has soft edibles bones such as canned salmon and sardines, and foods and beverages that are fortified with calcium including soy products, fruit juices, cereals, milk substitutes, etc.
By getting enough amounts of calcium, you will be able to maintain the strength of your bones thereby preventing the chance of osteoporosis.
Don’t Forget Your Vitamin D
Vitamin D is essential for facilitating the absorption of calcium. Sun exposure can help your skin to produce enough vitamin D. But if this is not possible for you, try to eat various foods that contain vitamin D including red meat, egg yolks, liver, oily fish (like salmon, mackerel, herring, sardines), and fortified foods (such as some breakfast cereals and certain fat spreads).
It is important to maintain the flexibility of your bones through regular exercises. Try to engage in various exercises like walking, running, aerobics, dancing, hiking, etc.
But if you already have osteoporosis, you should take extra care not to overexert, as it can lead to fractures.
Switch To A Healthy Lifestyle
Different factors like smoking, drinking, sedentary lifestyle, overweight, eating junk foods, etc. can increase the risk of osteoporosis.
So try to avoid these factors and lead a healthy lifestyle for promoting the health of your bones and preventing the risk of this condition. This can also help to promote your general wellness and improve the quality of your life.