How to Prevent Osteoporosis
There are three significant factors to keep your bones healthy and strong throughout your life:
- Adequate amounts of Calcium
- Adequate intake of Vitamin D
- Regular Exercise
Inadequate calcium intake during childhood and adolescence can impair bone development and prevent the attainment of optimal peak bone mass during the essential growing period. Inadequate calcium intake in older adults accelerates bone loss and most likely contributes to the development of osteoporosis.
Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. Total daily calcium intake should add up to 1,300mg for teenagers. Daily amount of calcium increases to 1,200mg when women turn 50 and men turn 70 years old.
You can take in good sources of calcium by including low-fat dairy products, dark green leafy vegetables, canned salmon or sardines with bones, soy products such as tofu, calcium-fortified cereals and orange juice in your diet. However, too much of calcium intake can link to heart problems and kidney stones.
- Vitamin D:
Without sufficient vitamin D, calcium absorption is not efficient to satisfy your body’s needs, even when calcium intake is adequate. Vitamin D is a fat soluble vitamin and it improves your body’s ability to absorb calcium. Scientists do not know the optimal daily dose of vitamin D required to your body yet. However, a good starting point for adults is 600 to 800 international units (IU) a day, through diet or supplements. Your doctor may suggest higher doses, if your blood levels of vitamin D are considerably low.
- Regular Exercise:
Physical exercise benefits your bones whenever you start, but you’ll gain the most benefits if you start exercising regularly when you’re young and continue to exercise throughout your life. Exercise helps you build strong bones and reduce bone loss, of course, only if you have a healthy diet.
To achieve strong bones, combine strength training exercises with weight-bearing exercises. You can strengthen your muscles and bones in your arms, and upper spine by undertaking strength training exercises. Weight-bearing exercises, such as walking, running, jogging, climbing, skipping rope, etc. mainly affect the bones in your legs, lower spine and hips.
A healthy diet that includes fruits and vegetables are rich in several nutrients that play a significant role in bone health. A professional physiotherapist can help you regulate your lifestyle by suggesting various physical exercises and advising you with an appropriate diet.