Osteoporosis is a condition in which bones become fragile and brittle due to the loss of tissue. This leads to a higher risk of fractures, particularly in the hip, spine, and wrist.

It can be a painful and debilitating condition, but the good news is that it is largely preventable. Below are some steps you can take to keep your bones healthy and strong.

Get Enough Calcium

Calcium is essential for healthy bones, so it’s important to make sure you’re getting enough of it in your diet. Dairy products like milk, cheese, and yogurt are good sources of calcium, as are leafy greens like kale and spinach.

If you don’t get enough calcium from your diet, you may need to take a supplement.

Get Enough Vitamin D

Vitamin D helps your body absorb calcium, so it’s important to make sure you’re getting enough of it as well. Spending time in the sun is a good way to get vitamin D, but you can also get it from fatty fish like salmon and tuna, or from supplements.

Exercise

Exercise is important for overall health, but it’s also important for bone health. Weight-bearing exercises like walking, jogging, and dancing can help strengthen bones and reduce the risk of fractures.

Resistance training, like lifting weights, can also be helpful.

Avoid Smoking

Smoking has been linked to a higher risk of osteoporosis. If you smoke, quitting can help reduce your risk.

Avoid Excessive Alcohol Consumption

Drinking too much alcohol can also increase your risk of osteoporosis. If you choose to drink, do so in moderation.

Get Screened

If you’re at risk for osteoporosis, it’s important to get screened. Women over the age of 65 and men over the age of 70 should be screened regularly.

If you have a family history of osteoporosis or other risk factors, your doctor may recommend getting screened earlier.

Take Medication if Recommended

If you’re diagnosed with osteoporosis, your doctor may recommend medication to help slow bone loss and reduce the risk of fractures. It’s important to follow your doctor’s recommendations and take any medication as prescribed.

Eat a Healthy Diet

Eating a healthy diet can also help prevent osteoporosis. In addition to getting enough calcium and vitamin D, it’s important to eat a diet rich in fruits, vegetables, whole grains, and lean protein.

Conclusion

Osteoporosis is a common condition, but it’s largely preventable.

By getting enough calcium and vitamin D, exercising, avoiding smoking and excessive alcohol consumption, getting screened, taking medication if recommended, and eating a healthy diet, you can keep your bones healthy and strong.