Osteoporosis is a disease where your bones become weak and brittle. They may break more easily, especially the bones in the hips, spine, and wrist. As we age, our bones naturally become weaker, but osteoporosis speeds up that process. There are some risk factors for osteoporosis, such as age and ethnicity, that you can’t change. Fortunately, there are many ways you can take action to help slow down bone loss. This helps eventually with osteoporosis prevention.
Natural ways that helps with osteoporosis prevention
Consume more vitamin D
Vitamin D helps improve your body’s ability to absorb calcium, and is necessary for bone growth. Men and women under 70 should get at least 600IU of vitamin D daily. People over 70 should increase this to 800IU daily. For people who live in areas with less sunshine or who have dark skin, taking higher doses of vitamin D supplements may be necessary. Fatty fish, such as swordfish, salmon, tuna, and mackerel are the best sources of natural vitamin D. Eat foods such as; Beef liver, cheese, and egg yolks contain small amounts of vitamin D. Vitamin D is also available as a dietary supplement.
Eat a healthy diet
Make it a priority to eat enough protein and foods that provide essential nutrients, especially calcium, magnesium, phosphorus, manganese and vitamin K. About half of your bones’ structure is made of protein. Therefore a low-protein diet does not support healing as well as a high-protein diet. However, it’s important to balance protein intake with mineral intake. Good protein foods include grass-fed meat, wild-caught fish, pastured eggs and poultry, fermented cheese and yogurt, nuts, seeds, beans and legumes.
Practice weight-bearing exercises
Lifting weights promotes the formation of new muscle tissues as well as, weight-bearing exercises promotes bone formation. Practice walking, jogging, climbing stairs, and rope jumping. If you’ve already been diagnosed with a low bone density than normal or osteoporosis, however, it’s best to avoid jogging because it can be unsafe and actually increase the risk of breakage.
Consume more calcium
Getting sufficient calcium is one of the most important thing to help with osteoporosis prevention. It can help grow healthy bones and maintain bone strength. Adult males under 70 should consume at least 1,000mg of calcium per day. Men over 70 should consume at least 1,200mg per day. Adult females under 50 should consume at least 1,000mg of calcium per day. Women over 50 should consume at least 1,200mg per day. Pregnant or lactating women should consume at least 1,300mg of calcium daily. Calcium is available in dietary supplements.
Watch your alcohol consumption
Heavy drinking is unhealthy for many reasons, and it can cause bone loss. Being intoxicated may also put you at a higher risk of breaking a bone.
Smoking is harmful to every part of your body, including your bones. Smoking is associated with a higher risk of developing osteoporosis. If you smoke, quitting quickly decreases your risk for many diseases. While it’s true that smoking can cause irreversible harm to your health, quitting produces immediate benefits, such as reducing your heart rate and blood pressure.
Falls are a leading cause of bone breakage, especially among older adults. You can take some actions to reduce your risk of falling, such as:
- Using a cane or walker if you need it
- Wearing sturdy, rubber-soled non-slip shoes
- Salting icy steps and walks
- Keeping your home clutter-free