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How to prevent osteoporosis

Osteoporosis is a bone disorder that takes place when the body makes too little bone, loses too much, or both, raising the risk of fracture. It is the result of a lot of factors like genetics, age and gender - things that are beyond your control. There are, however, some things that you can do to prevent the disease, all of which basically lead to the strengthening of your bones, thus keeping the disease at bay. Read on to find out more!

 Consume Vitamin B and Calcium to strengthen your bones

Men and women between the age of 18 and 50 need about 1,000 milligrams of calcium each day. The following food items are rich sources of calcium and must be included in your diet judiciously:

  • Soy products such as tofu
  • Low-fat dairy products
  • Orange juice
  • Cereals
  • Green leafy vegetables

Vitamin D aids the body in absorbing the calcium that it is made available to it. Although sunlight is the major source of Vitamin B, it is not effective enough in case you live in places where sunlight is not as ample, or if you spend most of your day inside an office or a building. Our body needs about 600 to 800 IU (international units) of Vitamin D each day. If you are unable to obtain enough sunlight in order to satisfy your body’s need for Vitamin D, supplements are the way to go.

• Exercise your bones

Exercise can help you slow bone loss and build strong bones. Weight-bearing exercises such as weightlifting, climbing stairs, hiking and walking can increase bone density.

• Stop smoking

Smoking decreases the density of the bones, as well as reduces the immunity of the body and the strength of the bones. So if you smoke, start cutting down the number of cigarettes you smoke each day and don’t stop trying until you are able to quit smoking.

• Avoid excessive alcohol intake

Excessive intake of alcohol decreases bone formation and bone strength in the body. You are also more likely to trip while under the influence of alcohol, all of which contribute to damaging your bones, making them less strong and thus, more susceptible to osteoporosis.

• Keep your body weight in check

Obesity and excessive weight put a lot more pressure on your bones, especially located in the leg and foot. This weakens the bones and also increases the risk of contracting osteoporosis. Being underweight is also harmful and leaves you susceptible to osteoporosis as it implies a lack of bone strength. It is, thus, imperative to maintain a healthy body weight, for the sake of your bones, as well as your overall health.

• Reduce stress

It’s easy to feel stressed-out. Stress causes an increase in cortisol levels, which leads to insulin resistance, increasing the blood sugar and causing calcium loss in the urine. Stress-reduction activities such as meditation, yoga and tai chi can help you control stress, decrease anxiety.