4 Ways To Prevent Osteoporosis

4 Ways To Prevent Osteoporosis

Osteoporosis refers to porous bones, which are weak and not solid. 


Medically Reviewed by Dr. K on 27th May 2022.

4 Ways To Prevent Osteoporosis

In the United States, osteoporosis impacts around 8 million people and 2 million males. The term itself refers to porous bones, which are weak and not solid. In the United States, it results in more than 1.5 million fractured bones per year. However, you can take steps to reduce the risk of developing this bone condition.

Source - Everyday Health

Watch What You Eat

Calcium helps the bones to be strong. Consuming nonfat milk, low-fat yoghurt, broccoli, cauliflower, salmon, sesame seeds, almonds, and leafy green vegetables can help.  Calcium is now added to certain drinks, breakfast meals, snacks, and bread.

Plant-based protein is also beneficial. Protein-rich soy products, especially tofu, should be consumed. Other good sources include lentils, kidney beans, grains, nuts, and seeds. Protein keeps the muscles in good shape and supports your bones.

Cut back on red meats and soft drinks, alcohol, and caffeine. All of these can interfere with how your body absorbs calcium.

Take What You Need

If you don’t get enough calcium from your diet, talk to your doctor about taking calcium supplements. Most people aim for 1,000 milligrams a day. However, if you’re a postmenopausal woman or a man over 70, you can go for 1,200 milligrams daily.

Some people take calcium antacids but avoid aluminium-containing antacids. Due to this, calcium absorption may be slowed or stopped by them. It is worth noting that some over-the-counter antacids do not contain aluminium and are perfectly safe to consume.

Osteoporosis medications can help maintain bone strength or develop bones. Whether you’re at high risk of getting it or have it, it is a great idea to start consuming medications. Consult the doctor and see if they are suitable for you.

Be Active

At least three days a week, you should strive to do 30 to 45 minutes of weight-bearing workouts. It would be best to prioritise exercises that increase posture and stabilise your hips, back, and legs to enhance your movement. These workouts will also help you maintain your balance.

Don’t Smoke

According to studies, smoking increases the chance of osteoporosis and fractured bones.

Sources

  1. https://www.webmd.com/osteoporosis/understanding-osteoporosis-prevention 
  2. National Osteoporosis Foundation:  “Bone Health Basics: Get the Facts.”
  3. National Osteoporosis Foundation:  “What Women Need to Know.”
  4. National Institute of Arthritis and Musculoskeletal and Skin Diseases:  “Osteoporosis Overview.”
  5. International Osteoporosis Foundation:  “Nutrition.”
  6. Department of Health and Human Services: “Bone Health and Osteoporosis: A Report of the Surgeon General, 2004."
  7. National Institutes of Health:  “Calcium.”
  8. NIH Osteoporosis and Related Bone Diseases National Resource Center: “What Is Bone?"

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