Osteoporosis is a silent but dangerous disease. It is a condition that weakens bones, making them fragile and more susceptible to fractures. It is often referred to as a “silent disease,” as it often goes undetected until a fracture occurs.

Currently, over 200 million people worldwide suffer from osteoporosis, with nearly 1 in 3 women and 1 in 5 men over the age of 50 experiencing fragility fractures. But, the good news is that there are several ways to reduce the risk of this condition, and maintain good bone health. Here are 8 steps to follow:.

Step 1: Get Enough Calcium

Calcium is an essential nutrient that strengthens bones and promotes healthy bone growth. It is recommended that adults get at least 1000 mg per day, while women over 50 and men over 70 should aim for 1200 mg per day.

Good sources of calcium include dairy products, leafy green vegetables like kale and broccoli, and fortified cereals and juices.

Step 2: Take Enough Vitamin D

Vitamin D helps the body absorb calcium and promotes bone growth. It is recommended that adults get 600-800 International Units (IU) of vitamin D per day.

Foods that are high in vitamin D include egg yolks, fatty fish, and fortified foods like milk and cereal. However, most people get their vitamin D from sun exposure. Just 10-15 minutes in the sun can provide your body with enough vitamin D for the day.

Step 3: Exercise Regularly

Exercise helps to keep bones strong and healthy. Weight-bearing exercises like walking, jogging, dancing, and strength training are essential for building bone density. Aim for 30 minutes of exercise most days of the week.

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Step 4: Stop Smoking

Smoking can decrease bone mass and increase the risk of fractures. It can also impede healing if a fracture occurs. Quitting smoking is essential for maintaining good bone health.

Step 5: Limit Alcohol Consumption

Heavy alcohol consumption can increase the risk of osteoporosis. Limiting alcohol intake to 1-2 drinks per day is recommended to prevent bone loss.

Step 6: Eat a Healthy Diet

Eating a balanced and healthy diet is critical for maintaining good bone health. A diet rich in fruits, vegetables, and proteins is essential for building and maintaining strong bones. Avoid high sodium diets, as they can lead to bone loss.

Step 7: Get Regular Bone Density Tests

A bone density test is a simple and painless test that measures bone density, which can help detect osteoporosis early. Women over the age of 65 and men over 70 should get regular bone density tests.

Step 8: Speak with Your Doctor about Supplements

If you are at risk for osteoporosis, talk to your doctor about taking supplements. Calcium and vitamin D supplements can help prevent bone loss and promote bone growth. Your doctor may also recommend other medications to help prevent fractures.

By following these 8 steps, you can reduce your risk of developing osteoporosis and maintain good bone health as you age.