Osteoporosis is a common condition that weakens the bones and makes them prone to fractures. It’s most common in older adults, especially women, but it can affect people of any age. Osteoporosis can be prevented or slowed down with the right measures.

Here are some of the simplest and most affordable ways to prevent osteoporosis:.

1. Get Enough Calcium

Calcium is an essential mineral for the development and maintenance of healthy bones. It’s crucial to get enough calcium throughout your life to prevent osteoporosis. The amount of calcium you need depends on your age, sex, and other factors.

Generally, adults need 1000-1200 mg of calcium daily. Calcium-rich foods include:.

• Milk and dairy products
• Leafy green vegetables
• Salmon and other canned fish with bones
• Tofu and other soy products
• Calcium-fortified foods, such as orange juice and cereal

If you can’t get enough calcium from your diet, you may need to take calcium supplements. Talk to your healthcare provider to determine the best dosage and type of calcium supplement for you.

2. Get Enough Vitamin D

Vitamin D is another essential nutrient for bone health. It helps your body absorb calcium from your diet. Most people can get enough vitamin D through sunlight exposure, but some may need supplements.

The recommended daily intake of vitamin D is 600-800 IU. Foods rich in vitamin D include:.

• Fatty fish, such as salmon and tuna
• Egg yolks
• Mushrooms, especially those exposed to sunlight
• Vitamin D-fortified foods, such as milk and cereal

If you’re not getting enough vitamin D from your diet or sunlight, talk to your healthcare provider about supplements.

3. Exercise Regularly

Exercise is good for bone health, especially weight-bearing and strength-training exercises. Weight-bearing exercises such as walking, jogging, and dancing help build bone density.

Strength-training exercises such as lifting weights and using resistance bands help strengthen the muscles around the bones, which can reduce the risk of fractures.

Aim for at least 30 minutes of weight-bearing and strength-training exercises most days of the week. If you have a medical condition, talk to your healthcare provider before starting a new exercise program.

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4. Quit Smoking

Smoking is bad for bone health, as it can reduce bone density and increase the risk of fractures. It’s never too late to quit smoking.

Talk to your healthcare provider about the best ways to quit smoking, such as nicotine replacement therapy and counseling.

5. Limit Alcohol Consumption

Drinking too much alcohol can weaken the bones and increase the risk of fractures. Limit your alcohol consumption to no more than one drink per day for women and two drinks per day for men.

If you have a medical condition or take medications that interact with alcohol, talk to your healthcare provider about the safe limits for you.

6. Reduce Falls

Falls are a common cause of fractures, especially in older adults. You can reduce your risk of falls by:.

• Wearing shoes with good support
• Keeping your home and workplace well lit
• Installing handrails and grab bars in the bathroom and other areas
• Removing tripping hazards, such as rugs and clutter
• Using a step stool with a handrail when reaching for high objects

7. Get Screened

Screening for osteoporosis is recommended for women over 65 and men over 70, as well as younger adults with risk factors, such as low body weight, smoking, and a personal or family history of fractures.

Screening involves a bone density test, which can diagnose osteoporosis or determine your risk of developing it.

If you’re diagnosed with osteoporosis, your healthcare provider may recommend medications to slow down bone loss and reduce the risk of fractures. They may also recommend lifestyle changes, such as diet and exercise, to improve your bone health.

Conclusion

Preventing osteoporosis doesn’t have to be complicated or expensive.

By getting enough calcium and vitamin D, exercising regularly, quitting smoking, limiting alcohol consumption, reducing falls, and getting screened, you can keep your bones healthy and strong. Talk to your healthcare provider to determine the best strategies for you.