6 Tips to Prevent Osteoporosis

What is Osteoporosis? and Tips to Prevent Osteoporosis

Osteoporosis, a condition of fragile bones with an increased risk of fractures is a largely preventable disease. Prevention should start early Here are 6 Valuable tips to prevent Osteoporosis. If you are over 50 years especially if you are a woman, you should read this.

1. Do weight bearing exercise

• Exercise strengthens bones
• Prompts body to make bone mass
• Weight bearing exercises work against gravity

2. Strength training exercises

• Muscles pull on bones during work
• Builds bone strength.
• Makes body flexible and balanced
• Lowers chances of a fall

3. Include more calcium in diet

• Reduces bone breakdown
• Increases bone mass
• Include calcium rich foods like:-
– Low-fat dairy products
– Calcium-fortified juices
– Bony fish
– Dark green vegetable

4. Increase Vitamin D levels in body

• Helps body absorb calcium
• Found in sunlight
• Vitamin D rich foods include
– Fatty fish
– Cheese, and egg yolks
– Fortified milk, cereal, and orange juice

5. Reduce stress

• Stress raises cortisol levels
• High cortisol levels cause bone loss
• Avoid stress with de-stressing activities like:-
– Yoga
– Meditation
– Massage

Also Read: Stress Hormone and its effects

6. Maintain a healthy lifestyle

• Avoid alcohol
• Stop smoking
• Reduce caffeine
• Say no to carbonated drinks

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