3 Ways to Prevent Osteoporosis

Did you know that osteoporosis literally means porous bone? Osteoporosis is a disease in which the bones become brittle and weak, making them more susceptible to breaking. Approximately 10 million Americans live with this disease, and 44 million are at an increased risk of developing it.

May is Osteoporosis Prevention Month, a perfect time to discuss lowering your risk of developing this disease.

Certain factors place you at a higher risk of developing osteoporosis. They are modifiable and unmodifiable, meaning that some risk factors you have no control over while others can be mitigated with lifestyle changes. Becoming aware of what your risk factors are is important.

There are three important lifestyle modifications you can focus on to decrease your risk of developing osteoporosis. These include getting enough calcium, vitamin D, and exercising daily to promote bone health.

Know Your Risk Factors

While there are certain things you can do to keep your bones strong, some factors are out of your control. Some people are more likely to develop osteoporosis due to uncontrollable risk factors. These unmodifiable risk factors include:

• Gender (Women more likely)
• Older age (50+)
• Family History
• Low estrogen and menopause

3 Ways to Keep Your Bones Strong and Prevent Osteoporosis

Maintaining bone strength is key to lessening your risk for osteoporosis. To build up and maintain bone strength you need to eat a well-rounded diet with adequate calcium and vitamin D. Additionally, daily exercise is advised to slow down bone loss.

1. Eat more Calcium-Rich Foods!

Calcium assists in keeping your bones healthy and strong, it’s also used for nerve function and muscle movement. When you don’t take in enough calcium, your body takes calcium from your bones to meet its needs.

• The recommended dose* for those under 50 years old is 1000 mg daily and for those over 50 years old is 1200 mg daily.
• You can increase your calcium through eating and drinking dairy products such as milk, cheese, and yogurt.
• Many foods are fortified with calcium such as bread, almond milk, and cereals.

2. Get Your Daily Dose of Vitamin D!

Vitamin D is needed to absorb the calcium you consume! Your skin can make vitamin D from sun exposure; however, it varies throughout the year. That is why during the winter months it is recommended you take a supplement.

• The recommended dose* for those under 50 years old is 400-800 IU daily and 800-1000 IU daily if you’re 50 years or older.
• Food sources include fish scubas salmon, cod, tuna, and sardines.

3. Stay Active!

Some exercises can help build bone density and slow bone loss.

• Recommended exercise* includes 30 minutes of weight-bearing exercise throughout the week, and strengthening exercises, like weight machines, 2-3 times a week.
• Tai chi or yoga are other great exercises because they improve posture and prevent the likelihood of a fall.

*Speak with your doctor before taking supplements and beginning any exercise programs.

Your Turn to Take Action: Now that you know how to strengthen your bones, how will you lower your for osteoporosis this month? Let me know in the comments b

Like this post? Share it!