3 Tips for Osteoporosis Prevention

3 Tips for Osteoporosis Prevention

Your bones are foundational support for the rest of your body and it is crucial that you protect them as best you can in order to lead a happy and healthy lifestyle. Osteoporosis slowly weakens that foundation when your old bone mass is removed at a greater rate than your body can renew it. Bones become so brittle that some may even fracture at something as insignificant as a sneeze. Though the condition can affect men and women of all backgrounds, it is most common in post-menopausal Caucasian and Asian women. So how can you prevent something that erodes the very foundation of your body?

These three tips may help.

1. Soak Up the Sun

Everyone knows that calcium intake can help lead to strong bones. In fact, 99% of your body’s calcium can be found in your bones and teeth. What many people don’t know, however, is that your body needs Vitamin D to properly absorb calcium. Vitamin D is crucial to maintaining healthy amounts of calcium in your system, since your body doesn’t naturally produce it, but absorbs it through food.

While many types of milks and juices are fortified with Vitamin D, you should also consider adding at least 10 minutes of sunlight to your everyday routine. A little sunshine with a balanced, calcium-rich diet will do wonders for preventing or minimizing the effects of osteoporosis on your system.

2. Weigh Your Options

Exercise options are as varied as the people who participate. For those looking to prevent osteoporosis, any consistent exercise will greatly improve your bone density and flexibility in the years to come. Exercise will also help your balance and may keep you from falling in the future. For maximum benefit, add a little weight to your exercise routine. Walking, jogging, or climbing stairs are excellent weight-bearing options.

Is your creative mind lulled to sleep by the thought of a treadmill? Consider yoga or dancing. Classes are available for any level and both activities are guaranteed to improve balance, coordination, and flexibility. Exercising for 20-30 minutes several times a week will greatly help your physical and mental health.

3. Kick Your Butt

Cigarette butt, that is. Smoking may increase the risk of osteoporosis by significantly cutting down the amount of blood flow to the bone and inhibiting calcium absorption. The Women’s Journal of Health quoted one study as finding that as early as one year after quitting smoking, menopausal women improved their bone density.

While we’re on the topic of kicking bad habits, consider lowering your alcohol intake as well. Studies show that people with regular and excessive alcohol intake have a lower bone density than those with minimal intake.

If you are worried about developing osteoporosis, talk to your doctor for more information on preventative measures.

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.