Osteoporosis is a common bone problem in older adults, also known as silent disease. As you age, your bones weaken and are highly likely to get fractured. Though the problem reflects after a certain age, it begins in the early stage of your life. Due to this condition, you may have difficulty walking or even standing followed by pain.
However, you can reduce the risk of osteoporosis with certain lifestyle changes – from your physical activity level to dietary habits. Your diet plan may include natural foods like fruits, nuts, and vegetables combined with nutrient supplements like fish oil capsules, collagen, and multivitamins. This blog is a brief guide to acquaint you with the ways to prevent osteoporosis.
What to Do for the Prevention of Osteoporosis?
We bet no one wants to feel the pain during their golden days. Since osteoporosis is so common, you can do the following things to prevent it:
- Prioritise Your Calcium Intake
The benefits of calcium for building and maintaining optimal bone health are well-known. Try including a lot of calcium-rich foods into your diet, like dairy products, green leafy vegetables, orange juice, beans, and lentils. You can also consider adding fish oil to your regimen. It has a high amount of omega 3 fatty acids that help reduce inflammation and increase calcium absorption.
- Consume Enough Vitamin D
Vitamin D has a major contribution to increasing calcium absorption. For its intake, you just need to spend a little extra time outdoors under the sun. Stepping out in the morning is the best way to consume this vitamin.
- Weight-Bearing Exercises
If you start doing weight-bearing exercises, it helps in better bone formation and strengthening your existing bone mass. These activities may include jogging, dancing, walking, and weightlifting. You should do any of these exercises for at least 30 minutes. For bone structure, collagen is also a helpful component. This is a type of protein that promotes bone density.
- Lower Your Alcohol and Caffeine Intake
Excessive alcohol consumption can mark adverse effects on your health. It can interfere with the calcium absorbed in your body. This may result in increased bone fractures. If you want to consume, it is advised to take two drinks a day for men and one drink a day for women.
If you start taking omega 3 capsules in your diet, it can lower the impact of alcohol on your bone health. It reduces inflammation
- Avoid Smoking
Smoking marks serious health issues in your body. If you smoke regularly, it may reduce your bone density and make them brittle. To avoid this habit, seek professional advice to quit it. Gradually, it strengthens your bones, and you can lead a healthy lifestyle over time.
Summing Up
To prevent osteoporosis, you may need multiple approaches. It includes making the right choice for your diet plan, physical activity, and other lifestyle habits. The importance of calcium for bones is well-known. If you start consuming calcium-rich foods, taking adequate vitamin D, performing weight-bearing exercises, and avoiding smoking and alcohol consumption, you can support your bone health. Along with natural sources, you can also consume omega 3 and collagen supplements for highly effective results.
