Osteoporosis is a disease that causes bones to become weak and brittle, increasing the risk of fractures.

It is a condition that affects a large segment of the population, particularly women over the age of 50, and can have serious consequences for those who suffer from it. While there is no cure for osteoporosis, there are steps you can take to manage the condition and reduce the risk of fractures. Here are 10 budget-friendly ways to keep osteoporosis at bay.

1. Eat a Healthful and Balanced Diet

A healthful and balanced diet is essential for maintaining strong and healthy bones. A diet that is rich in calcium and vitamin D is particularly important for those at risk of osteoporosis.

Good sources of calcium include dairy products, leafy green vegetables, and fish. Vitamin D is found in fatty fish, eggs, and fortified foods such as cereals and orange juice. You can also get vitamin D from exposure to sunlight.

2. Maintain a Healthy Weight

Obesity can actually increase the risk of osteoporosis, so it’s important to maintain a healthy weight. Losing weight if you are overweight or obese can also help to minimize the risk of fractures.

Aim for a healthy weight by eating a balanced diet and staying physically active.

3. Engage in Weight-Bearing Exercise

Weight-bearing exercise is essential for maintaining strong and healthy bones. Activities such as walking, jogging, and hiking can all help to build bone density and reduce the risk of fractures.

Strength-training exercises such as weightlifting can also be beneficial for bone health.

4. Stay Active

Regular physical activity is important for maintaining overall health and reducing the risk of osteoporosis. Staying active can also help to improve balance and coordination, which can help to prevent falls and fractures.

Take a walk, ride a bike, or swim a few laps to stay active and build bone density.

5. Quit Smoking

Smoking is known to increase the risk of osteoporosis, as well as a number of other health problems. Quitting smoking can help to improve bone health and reduce the risk of fractures.

If you need help quitting, talk to your doctor or a smoking cessation specialist for guidance and support.

6. Limit Alcohol Consumption

Excessive alcohol consumption can also increase the risk of osteoporosis. Limiting your alcohol intake can help to reduce the risk of fractures and improve overall bone health. If you do choose to drink, do so in moderation.

7. Get Regular Check-Ups and Screenings

Regular check-ups and screenings can help to detect osteoporosis early and reduce the risk of fractures. Be sure to talk to your doctor about your risk of developing osteoporosis and the appropriate screening schedule for you.

8. Consider Supplements

If you are not getting enough calcium or vitamin D from your diet, supplements may be beneficial for maintaining strong bone health. Talk to your doctor about the appropriate dose and type of supplements for your needs.

9. Practice Good Posture

Practicing good posture is essential for maintaining strong and healthy bones. Poor posture can lead to muscle strain and weaken bones over time. Sit up straight and avoid slouching to promote good posture and minimize the risk of fractures.

10. Stay Positive and Stay Informed

Stress and anxiety can have a negative impact on overall health, including bone health. Staying positive and informed can help to reduce stress and anxiety and promote overall well-being.

Stay informed about osteoporosis and take control of your health to maintain strong and healthy bones.