Osteoporosis is a condition that causes the bones to thin. This condition can increase the risk of fractures. It can also result in lost height, back pain and stooped posture. The good news is that there are a number of things that can be done to prevent this condition. Below are some tips that will help prevent osteoporosis:
Eat More Calcium-Rich Foods
Calcium helps keep your bones strong. Studies have shown that people who have low levels of calcium in their body are more likely to develop osteoporosis. Skim milk, reduced fat cheese and nonfat yogurt are examples of some of the foods that are rich in calcium. You also want to make sure that you eat plenty of vitamin D rich foods. The body needs vitamin D in order to absorb calcium. Salmon, eggs, tuna, fortified cereals and mushrooms are some of the foods that are high in vitamin D.
Foods that are rich in vitamin D and calcium are not only good for your bones, but they are also good for your teeth. You should see a cosmetic dentist if you want to improve your smile.
Weight bearing exercises can help prevent bone loss. They can also help improve your balance, flexibility and posture, which can reduce your risk of falling. You should try to exercise three times a week, for at least 30 minutes. Running, weight lifting, stair climbing, volleyball and tennis are examples of some of the ways that you can exercise.
Do Not Eat Too Much Protein
Protein is an essential macronutrient. However, if you get too much of it, then it can cause your body to excrete more calcium. Women should limit their intake of protein to 50 grams per day. Men should limit their intake of protein to 63 grams per day.
Do Not Smoke
Studies have shown that smoking can increase the risk of osteoporosis. People who smoke may also have a harder time healing if they suffer a fracture. Additionally, smokers are more likely to suffer complications during the healing process. That is why you should consider quitting if you smoke.
In many cases, osteoporosis can be prevented. You can drastically cut your risk of developing osteoporosis by increasing your intake of calcium and vitamin D. You also want to make sure that you avoid eating too much protein and exercise on a regular basis. Furthermore, it is important for you to avoid smoking.