Prevent Osteoporosis With These 7 Tips

Osteoporosis is a chronic disease of our bone system. This increases your risk of fractures, severe pain and other symptoms that reduce your quality of life. Prevent osteoporosis before it even forms.

The main cause of osteoporosis is a deficiency of calcium and vitamin D. However, it can also be related to hormonal changes, trauma and genetic factors. 

Osteoporosis rears its head when the internal micro-architecture of your bones begins to dismantle. This causes reduced density, strength and support capabilities.

The bones in the hips, vertebrae and hands are often affected. But osteoporosis can affect any part of your bone system.

Although it is more common in the elderly, many develop osteoporosis at a young age. This is due to bad habits and exposure to harmful substances.

The worst part is that early-stage osteoporosis doesn’t pose overwhelming problems. Because of this, people do not realize that there is a problem until there are already many complications.

Prevent osteoporosis with a correct lifestyle. It is important to maintain a healthy lifestyle. If possible, you can also get yourself some habits that will greatly reduce the chance of this.

Below you will find which ones they are!

Prevent osteoporosis with 7 tips

1. Increase your calcium consumption

Calcium is one of the essential minerals that help your bones maintain their strength. This prevents them from weakening and breaking.

The absorption of sufficient calcium will also ensure that your bone system becomes stronger. This will prevent the development of complications caused by inflammation.

While you can take supplements, it’s best to go for natural calcium sources, such as:

• Milk and dairy products
• Cruciferous vegetables such as cauliflower, broccoli and Brussels sprouts
• soy

• nuts
• Onion
• Freshwater Fish & Seafood
• Citrus fruits
• raspberries

2. Vitamin D

The correct absorption of vitamin D plays an important role in the prevention of bone fractures and osteoporosis.

This nutrient helps keep the calcium in your bones and also helps your gut absorb minerals. In addition, vitamin D prevents too many minerals from being excreted in the urine.

Vitamin D is produced when the skin is exposed to sunlight. This should take between 15 and 20 minutes. Moreover, it can also be absorbed by eating healthy foods.

The main sources of vitamin D are the following:

• Eggs
• salmon
• figs
• Fortified grains
• mushrooms

• Dairy

3. Avoid Tobacco

Both active and passive smokers have a high risk of osteoporosis as they age.

Tobacco is made with chemical substances that have a negative effect on the absorption of calcium in the gut. In addition, tobacco smoke actively reduces bone density.

• Therefore, prevent osteoporosis by avoiding all forms of tobacco.

4. Exercise regularly

Regular exercise from a young age is one of the key elements in preventing osteoporosis as you age.

This habit prevents the negative effects of a sedentary lifestyle. Plus, it prevents obesity and helps keep your bones strong so you can avoid injuries and fractures.

• 30 minutes of exercise, at least three times a week, is enough to reap the benefits.

5. Watch your posture

Thousands of people ignore the importance of posture. But this is essential in preventing osteoporosis and other inflammatory diseases.

While this won’t have significant effects at first, poor posture can eventually lead to injuries and weak bones.

• Pay attention to how you walk, how you sit and what position your body is in when you sleep.

6. Avoid the consumption of alcohol

The toxins in alcoholic drinks increase bone degeneration. As a result, these drinks are a risk factor for people with osteoporosis.

There are studies confirming that drinking alcohol can have a major impact on bone health. Especially when combined with other bad habits.

7. Maintain a Healthy Weight

Excess body weight is a risk factor for osteoporosis and other infectious bone diseases such as arthritis. Extra weight will certainly not help to prevent osteoporosis.

Obesity demands a lot from our bones. It increases the chances of suffering from this kind of problem.

• It is important to watch your body weight. Therefore, adopt a healthy lifestyle. This allows you to keep your weight at a healthy and constant level.

Apart from the above tips, it is important to prevent falls or heavy exertion. After all, these can also lead to damage to your bones.

See your doctor regularly, especially if you have a family history of osteoporosis.