5 Essential Measures to Prevent Osteoporosis

Bone density is greatly affected by your lifestyle, which means you can take measures to prevent osteoporosis. Healthy habits like exercising and maintaining a healthy diet will help you build stronger bones in time. If you have osteoporosis, these habits will also help reduce the risk of hip fracture or vertebra fracture.

1. Exercise

Exercising throughout your life is by far the most efficient way to build stronger bones and avoid osteoporosis. Your bones regenerate constantly, a process that can be stimulated through physical activities that put stress on your bones.

Running, walking and training with weights are particularly efficient in building stronger bones. Whenever you exercise and stress your bones, your brain receives the signal that you need to strengthen your bones. That’s when the osteoblast cells are stimulated to create new bone.

2. Eat Calcium-rich foods

Leafy vegetables, nuts and dairy foods are very good sources for calcium. Make them part of your daily meals. Calcium is the essential mineral for strengthening bones and teeth. The daily recommended dose is 700 mg.

If you have calcium deficiency, do not start taking in too much calcium in a short time span. Your body needs time and sunlight to absorb calcium. It’s important to aid the creation of new and healthy bone throughout your lifetime, so maintaining a calcium-rich diet over long time spans is key to preventing osteoporosis.

3. Exposure to sunlight

Vitamin D is necessary for calcium to be absorbed by your body, particularly as your body ages. The best source for Vitamin D is exposure to sunlight. Go for a short walk on a sunny weather three times a week for sufficient Vitamin D intake. Oily fish and eggs are also a very good source of Vitamin D. At older ages and in patients with osteoporosis, dietary supplements of Vitamin D may be necessary.

4. Give up smoking

Studies show that smoking lead to lower bone density. Even smoking at a young age can show effects on bone density after the age of 50, so the earlier you quit smoking, the more efficient you’ll be in avoiding osteoporosis. Other bad habits such as alcohol or drinking soda also have negative effects on bone density.

5. Maintain a healthy body weight

Being underweight means there is less pressure on your bones, so new bone creation might not be sufficiently stimulated. Maintain a healthy diet with all the necessary nutrients and try building more muscle mass over time to prevent osteoporosis.

If you are over 50 and susceptible to osteoporosis, our Osteoporosis Risk Assessment ultrasound can help with diagnosis of osteoporosis and detect the risks for common bone fractures.

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