Osteoporosis is a condition that can significantly degrade the strength of your bones. This condition is usually not identified until it is too late. Osteoporosis can lead to a reduction in bone density thereby making your bones vulnerable to breaking and fractures. There can be a decrease in the production of bone tissues in people after the age of 30, meaning that the production of bone tissues will not be able to compensate for bone loss and can reduce your bone density. It can make your bones porous and weak. Therefore, this condition can lead to serious after-effects.
Fortunately, there is a lot of simple things you can do for preventing the occurrence of osteoporosis and to protect your bone health. The following are some easy yet effective tips for osteoporosis prevention. If you are also wondering how to prevent osteoporosis, these tips can be beneficial for you.
Get Enough Calcium And Vitamin D
Calcium is an essential nutrient that is required by the body for enhancing bone strength. Vitamin D aids your body to absorb calcium. Therefore, it is important for you to get enough calcium and vitamin D through your diet.
Many people suffer from the deficiency of these nutrients and it can increase the risk of osteoporosis and similar conditions. Therefore, it is important for you to include different foods that are rich in calcium in your diet. They include dairy products, dark green leafy vegetables, sardines, soybeans, fortified cereals, some fortified plant-based milk, etc. Including them in your diet can be beneficial for you to acquire enough calcium required by your body.
Your body can synthesize vitamin D when it is exposed to sunlight. But if you do not get enough sun exposure, you have to get it from your foods or supplements.
Do Muscle-Strengthening And Weight-Bearing Exercises Regularly
Engaging in different exercises like dancing, walking, hiking, low-impact aerobics, etc. can be beneficial for you to keep your bones healthy. Also, muscle strengthening exercises like weight-lifting or even yoga might be useful for improving bone strength and flexibility.
Reduce Your Alcohol Consumption And Quit Smoking
Smoking can act as a risk factor for osteoporosis. Studies suggest that tobacco use might reduce bone density. You should also reduce alcohol intake, as it can result in bone loss. Therefore, if you have these habits, it is important to control them for preventing osteoporosis.
The above tips can help with osteoporosis prevention. Make sure that you take foods that can be useful for promoting bone health. Also, engage in regular exercise and avoid smoking and excess alcohol consumption. These tips can be helpful for you to protect the health of your bones thereby preventing the risk of osteoporosis.