Healthy Living

How to Prevent Osteoporosis

Osteoporosis

How to Prevent Osteoporosis

Key Takeaways

• Egg yolks
• Oily fish like salmon, mackerel, sardines, and herring
• Liver
• Dietary supplements
• Red meat
• Fortified foods like cereals and fat spreads

Genes determine an individual’s height and skeletal strength, but certain lifestyle factors like exercise and diet are influential to the health of your bones. Having regular exercise will improve an individual's muscle and bone strength. Moreover, a person should get enough calcium daily through diet and supplements to avoid bone loss.

Regular Exercise

Regular exercising is very essential. Adults aged 20 to 65 should involve themselves in about 150 minutes of moderate-intensity aerobic exercises like walking or cycling every week.

Resistance or weight-bearing exercises are very important in enhancing bone density and preventing osteoporosis. Again, adults should perform muscle-strengthening events at least two days every week.

If it has been confirmed that you’re suffering from osteoporosis, it is advisable to consult a health specialist or a general practitioner before adopting an advanced exercise program to ascertain that it’s suitable for you.

Weight-bearing Exercises

These refer to those exercises where the legs and feet support your weight. Running, dancing, jumping or skipping are useful ways to boost the strength of your joints, muscles, and ligaments. When undertaking such exercises, be sure to wear protective footwear, which provides your feet with sufficient support like walking boots and trainers.

People aged above 60 years may also benefit from brisk walking or outdoor tennis.

Resistance Exercises

These exercises utilize muscle strength, whereby the action resultant from the tendons boosts bone strength. Some resistance exercises include weight lifting and press-ups.

If you just joined a gym, you may probably be experiencing this amazing induction. Always request your instructor for assistance whenever you aren’t sure of how to use certain gym equipment or how to do specific exercises.

Increased Intake of Vitamin D plus a Healthy Diet

Embracing healthy dietary habits is highly recommended. It can play a crucial role in preventing serious conditions like cancer, heart diseases, diabetes, and osteoporosis.

Calcium is essential in maintaining strong bones. Grownups need about 700 mg every day, which they should obtain from their diet. Foods enriched in calcium include dried fruits, yoghurt, green leafy vegetables, and tofu. Again, vitamin D is helpful in building healthy teeth and bones since it increases the ability of your body to absorb calcium. Every adult should take 10 mg of vitamin D every day.

Healthy dietary foods include:

  • Egg yolks
  • Oily fish like salmon, mackerel, sardines, and herring
  • Dietary supplements
  • Red meat
  • Fortified foods like cereals and fat spreads

Nevertheless, you may find it difficult to obtain adequate vitamin D from such foods. Hence, all adults must consider daily supplements containing additional vitamin D.

Other factors

Certain lifestyle factors can aid in preventing osteoporosis. Most often, smoking is linked to high risks of osteoporosis, so quitting smoking will likely decrease a person's risk of getting osteoporosis. You should also try limiting your alcohol intake for a healthy life.

Get Some Sun

It has been proven that sunlight increases the production of vitamin D that helps the body to absorb more calcium. This procedure assists in strengthening your teeth and bones that in turn assists in preventing the development of osteoporosis. 

You can take immediate action to improve the health of your bones at every point of your life. Sufficient calcium intake, specific exercises, and proper vitamin D intake are all essential in boosting the health of your bones. For people suffering from osteoporosis, calcium, vitamin D, and exercises are very important.

Remember, the symptoms accompanying osteoporosis aren’t usually visible. Therefore, if you think that the pain you’re experiencing is related to the condition, be quick to see your doctor.