Osteoporosis may come with age and it makes you more prone to painful fractures. Find out how you can reduce your risk.
Eat enough calcium
An obvious tip to reduce the risk of getting osteoporosis because calcium helps build strong bones and teeth. The recommended amount of calcium intake per day is 500 to 1000 milligrams – about two glasses of fresh milk a day is a safe bet alongside a balanced diet including beans and leafy greens. Women reach their peak bone mass around the age of 30, so it helps to increase your calcium store before that. Thereafter, you should continue adequate calcium intake to prevent bone loss.
Get your vitamin D
You also need vitamin D to promote absorption and regulate the levels of calcium in your body. The best way to increase vitamin D intake is to get enough sun – avoid 10am to 4pm as UV rays are the harshest then. Plus, you can add more of these to your diet: salmon, tuna and herring. It is also a good idea to have less than three cups of coffee a day and drink alcohol in moderation as these drinks can reduce the absorption of calcium and lead to bone loss.
We all know that smoking is bad for your gums and lungs, but it also affects your bones. Studies have shown that tobacco decreases bone density, increases fracture risks and makes healing more difficult.
According to WebMD, half of all woman over age 50 break a bone due to osteoporosis. Bodyweight exercises make your body feel just enough pressure, stimulating the osteoblasts (bone cells in charge of bone growth), which encourages the body to build more bone. Try walking using the elliptical machine, stair climber and low impact aerobics. Higher intensity activities like running, skipping, and other forms of plyometrics can be beneficial for bone health too, as long as form and support are in check.
If you think you are at risk of osteoporosis, seek your doctor’s advice before starting a new exercise.
(Also read: Prevent Osteoporosis with Tai Chi)
Watch your step
You can reduce the chances of getting osteoporosis, fractures, and early bone damage, by avoiding any unnecessary harm to your body. This means turning on the lights when needed, looking where you go and wearing the right shoes. Avoid shoes with unstable platforms and open heels as that might lead to slipping and sliding.