It's not necessary to wait for an illness to manifest before taking preventative action.Osteoporosis is a condition in which your bones become weak.The bones in the hips, spine, and wrist are more likely to be broken.Osteoporosis causes our bones to become weaker as we age.There are some risk factors for osteoporosis that you can't change.There are many things you can do to help slow down bone loss and prevent osteoporosis.
Step 1: To start with healthy bones, you should consume more calcium.
Getting enough calcium is the most important thing you can do to grow healthy bones.Many Americans don't get enough calcium in their diet.The recommended daily intake of calcium is different for men and women.Men under the age of 70 should consume at least 1,000mg of calcium per day.Men over 70 should consume at least 1,200mg a day.Females under the age of 50 should consume at least 1,000mg of calcium per day.Women over 50 should consume at least 1,200mg a day.Women who are pregnant or have babies should consume at least 1,300mg of calcium a day.Calcium can be found in supplements.There are two main forms of calcium carbonate.It's a good idea to take calcium carbonate with food.It does not require food to be helpful for people with absorption disorders.Unless your doctor recommends it, don't take calcium supplements if you get enough calcium from your diet.Too much calcium can cause unpleasant side effects.It is important for bone and body health to have magnesium.Whole grains, nuts, and green leafy vegetables are rich in magnesium.If your calcium levels are already low, magnesium may cause a calcium deficiency.You don't have to worry about magnesium having a negative effect if you get enough calcium in your diet.
Step 2: There are sources of calcium.
If you get your daily intake from diet sources, you're less likely to consume too much calcium.Your body can easily absorb these sources.Milk, cheese, and yogurt are rich in calcium.Milk is enriched with vitamins A and D.Chinese cabbage is one of the vegetable sources rich in calcium.Due to its oxalic acid content, spinach isn't as good a source of calcium as it could be.The bones of canned sardines are a good source of calcium.Omega 3 fatty acids are found in sardines and they promote brain health.They help your body absorb calcium.Many cereals are fortified with calcium.Whole-grain breakfast cereals have been fortified with calcium and are low in sugar.
Step 3: It is recommended to consume more vitamins D and E.
It is necessary for your body to absorb calcium and for bone growth.People over the age of 70 should get 800IU of vitamins D and D3 daily.Many foods don't have naturally occurring levels of vitamin D.swordfish, salmon, tuna, and mackerel are some of the best sources of vitamins A and D.Milk is fortified with vitamins A and D.It is also available as a supplement.There are two forms, D2 and D3.D2 may be less potent in high doses.If you live in areas with less sunshine or have dark skin, you may need to take higher doses of vitamins D and D.It's rare to develop toxicity from supplements.
Step 4: Listen to your salt intake.
The amount of calcium in your urine is increased by high sodium consumption.Aim to consume no more than 2,400 calories per day.It's a good idea to look for "no salt added" or "reduced sodium" labels on canned and processed foods.
Step 5: Be aware of what's happening in the universe.
phytic acid can affect your body's ability to absorb calcium from the foods you eat.They are found in grains and beans, as well as nuts like walnuts, almonds, and cashews.These foods are good for you, so you should eat them.There are some things you can do to make your food taste better.You can cook dried beans in fresh water by soaking them in water for several hours.Before or after taking calcium supplements, you should eat 100% wheat bran.sourdough or other types of bread that use grains that are ferment or malted have no problems with calcium absorption.
Step 6: Get the right amount of food.
Older adults don't get enough calories in their diet.About half of your bone volume is made of something.Adult men should get at least 56 grams a day.The Atkins diet may increase the risk of osteoporosis.According to some studies, a high-protein diet doesn't have any effect on bone health, but it's best to eat moderation.To counteract any negative effects on calcium absorption, eat lots of fruits and vegetables.Fatty fish is rich in calcium and is a smart choice.Red meat and dairy can cause health issues if you consume too much of them.Lean meats, eggs, vegetables, and whole grains are some of the sources of nutrition you can get.
Step 7: Limit the amount of soft drinks you drink.
Soft drinks cause bone loss according to osteoporosis lore.It is not known if soft drinks and coffee have a correlation with bone health.Phosphorous is a common ingredient in some colas.It is still a good idea to limit your soft drink consumption.Milk and calcium-fortified drinks are good for you.Limit your soft drink consumption to less than 2 cans a day.Your daily intake of coffee should be less than 400mg.Black tea has not been shown to affect bone density.
Step 8: Don't drink if you can watch your alcohol consumption.
Heavy drinking can cause bone loss.Being drunk may increase your risk of breaking a bone.Moderate drinking is the safest way to avoid damage to your health from alcohol, according to the National Institute on Alcohol Abuse and Alcoholism.For women, this is defined as no more than 7 drinks per week.It is not a requirement for men to have more than 4 drinks on a single day.
Step 9: Get plenty of exercise.
Maintaining bone health is dependent on regular exercise.People who spend most of the day sitting are more likely to develop osteoporosis.The average bone density of people who get regular weight-bearing exercise is higher.The exercises that help promote bone growth require you to move your body weight around.You should get at least 30 minutes of exercise a day.Females reach peak bone mass earlier than males.It is important for women to exercise.Activities like brisk walking, hiking, aerobics, tennis, and weight training can help build and maintain bone mass.Swimming and biking don't require you to move your body weight, so they're not as good for building bone.Jogging is good for your bones, but not running, which can put too much pressure on your joints.
Step 10: It's a good idea to stop smoking.
Smoking is harmful to your bones.Smoking increases the risk of osteoporosis.If you quit smoking, you reduce your risk for many diseases.It is true that smoking can cause irreversible harm to your health, but quitting produces immediate benefits, such as reducing your heart rate and blood pressure.Within 24 hours, your risk of a heart attack can begin to decrease.You can have your lungs back to normal in 1-9 months.It is never too late to quit.
Step 11: Spend time outdoors.
Spending time in the sun can boost your vitamin D levels.Your body is able to synthesise vitamin D.Spending time outside will help promote bone health.Whenever you are outside, use a sunscreen with a broad-spectrum SPF factor of at least 15.If you don't use a sunscreen for 5-15 minutes, you'll be able to get enough vitamin D and not increase your risk of skin cancer.People with higher levels of melanin in their skin have darker skin and are less able to producevitamin D from sunlight.
Step 12: It's a good thing to prevent falls.
Falls are a leading cause of broken bones in older adults.If you need a cane or walker, you can take some actions to reduce your risk of falling.Moderately consume alcohol.
Step 13: You can't change risk factors.
You can't do anything about the risk factors for osteoporosis.Women who have had hysterectomies and people with a family history of osteoporosis are at a higher risk for osteoporosis.
Step 14: You should know what risk factors you can change.
Many of the risk factors can be affected by the steps in this article.People who have an eating disorder, such as nervosa, have a higher risk of osteoporosis.
Step 15: Discuss your medication with your doctor.
The absorption of calcium through the intestines is decreased by some medications.If you have other risk factors for osteoporosis, you should speak with your doctor.Taking the lowest possible dose will decrease inflammation without increasing your risk of osteoporosis.If you are at high-risk for osteoporosis and must continue to take corticosteroids, you should ask your doctor about other osteoporosis-fighting drugs.Ibandronate (Boniva), alendronate, risedronate sodium, and zoledronic acid are some of the medications.Estradiol products may reduce your risk of osteoporosis.
Step 16: Get a bone density test.
A bone density test can be used to determine the mineral levels in your bones.It doesn't hurt.If your doctor recommends it, you should get a bone density test.