4 Ways to Prevent Osteoporosis
Let’s start with the facts about osteoporosis. Approximately one-third of women and 20% of men will suffer some form of osteoporosis. It is a disease that causes a loss of bone mass, and/or prevents the body from replacing bone loss. The loss of bone strength and density increases the risk of suffering broken bones, including hip fractures, broken wrists and fractured spines. The fractures can happen due to falls, or, in the worst cases, just by getting bumped or sneezing.
Fortunately, despite its prevalence and seriousness, there are many ways to prevent osteoporosis.
How You Can Help Prevent Osteoporosis
The basic way to reduce the risk of osteoporosis is to minimize the risk factors and do everything you can to maintain bone health.
- Get Proper Nutrition from a Balanced Diet – The nutrients and vitamins in a healthy diet give your body what it needs for overall health and strength, including your bones. Looked at another way, you should avoid crash weight loss diets and seek help if you have an eating disorder. If you want to manage your weight while maintaining proper nutrition levels, try Herbal One diet plan that is designed for your personal nutritional requirements.
- Maintain Your Intake of Calcium and Vitamin D – Absorbing calcium builds bone strength and vitamin D-rich foods help protect your bones by improving your body’s absorption of calcium.
- Do Muscle Strengthening & Weight-Bearing Activities – Weight-bearing exercises and muscle-strengthening activities, including walking, cycling or any low-impact aerobics helps to increase bone density as your body builds bone to meet the demands of the activity.
- Avoid Heavy Drinking and/or Smoking – Both smoking and alcohol intake have been linked to decreased bone mineral density and bone loss.
If you’re concerned about osteoporosis, especially for women over age 65 and men over 70, talk to your doctor and ask for a bone density test.
If you liked this article, check out our recent post on how a food pyramid helps individuals eat a healthy diet.