The word Osteoporosis is one of the most common bone diseases in the world. This disease causes the bones to become brittle and frail, and it affects an estimated 75 million people in Europe, the United States, and Japan. The International Osteoporosis Foundation estimates that osteoporosis produces more than 8.9 million disorders per year, with an osteoporotic fracture occurring every 3 seconds.
We’re certain that there are things you can do in your 20s and 30s to help keep your bones strong and flexible well into your 60s.
Only make sure you’re aware of all of your current medical conditions and drugs, and speak to your doctor first.
Also, make sure to read all the way to the end of the article because we’ve arranged a valuable bonus for you!
10. Ensure that you are getting enough calcium.
If you ask a random person how to protect your bones, they would almost definitely say calcium. Since our bones contain 99.5 percent of our body’s total calcium, the first step in avoiding osteoporosis is to ensure that you get enough of it.
Sardines and canned tuna, soybeans and tofu, almonds, cheese, milk, spinach, and orange juice are all calcium-rich foods.
9. Don’t overlook the importance of vitamin D.
One of the most essential micronutrients in our bodies is vitamin D. Since it’s created in your body when you’re exposed to sunlight, it’s also known as the sunshine vitamin. Vitamin D is essential for a variety of functions, including mental function. It’s also essential for strong bones and teeth because it aids calcium absorption.
You can develop osteoporosis and osteomalacia even if you get enough calcium but not enough vitamin D. (softening of the bones).
Fatty fish like tuna and salmon, cereals, dairy products, beef liver, eggs, and cheese are all good sources of vitamin D.
8. Maintain your current weight.
A strict diet can help you shed a few pounds, but it’s not a safe way to do so, and losing weight – especially during the early postmenopausal era. Obesity, on the other hand, is a risk factor for fractures and breaks of the bones.
Recommendation: Maintaining your current weight is the best choice here. Never been on a low fat diet or a reduced diet, and stop gaining too much weight in a short amount of time. Adopt a healthier life that includes a well-balanced diet and regular physical activity.
7. Get your bones in shape.
After the age of 30, our bodies begin to lose bone mass. Keep your bones in shape with physical activity to help them stay healthy for as long as possible. Our bones, like our muscles, require exercise.
Recommendation: If you’re looking for a unique way to express yourself Weight-bearing exercises such as weight lifting, brisk walking, jogging, and even dancing are recommended by the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Before beginning any program, contact your doctor and remember to listen to your body.
6. Give up smoking.
Nicotine has been shown in recent research to have a strong detrimental effect on bone density. In addition, smoking cigarettes can delay skeletal healing by up to 60% after a fracture. The first (and best) thing you can do if you’re a smoker is to try to stop.
Recommendation: If you can’t stop right away (and some research say you shouldn’t), gradually reduce your nicotine intake before you feel ready to give up for good. Your bones will thank you, but your whole body will prosper as well.
5. Limit your caffeine consumption.
If you, like billions of other people around the world, can’t imagine starting your day without a cup of coffee, you should be aware that there is such a thing as too much coffee, particularly for your bones. Caffeine (in large doses) has been linked to lower bone mass and increased fractures in studies, possibly due to its detrimental effects on calcium absorption.
Recommendation: Doctors recommend that an average adult should drink up to 400 mg of caffeine per day (4 cups of brewed coffee). Even if you have four or less, there’s no need to be worried. If you eat more than that, your bones will suffer.
4. Omega-3 is essential for bone health.
Omega-3 fatty acids have a positive impact on bone mineral density when combined with moderate physical activity. They increase the development of osteoblasts, which are bone-forming cells. Polyunsaturated fatty acids may also aid with osteoporosis and rheumatoid arthritis joint pain.
Recommendation: An average adult (age 18+) requires 1.6 g (male) and 1.1 g (female) of Omega-3 per day, according to the National Institute of Health.
Omega-3 can be found in fatty fish such as walnuts, mackerel, shrimp, chia seeds, and other foods.
3. Take a collagen supplement if you haven’t already.
Did you know that 90 percent of the organic bone mass is collagen? In addition to losing bone density as you age, the body’s collagen level drops significantly, potentially leading to brittle bones and fractures.
Recommendation: Include seafood, bone broth, and bell peppers in your diet to get collagen naturally. However, since it’s difficult to get the necessary amount of antioxidants from these items, you may want to try alternatives and follow the dosage instructions.
Collagen can be found in a variety of foods, including eggs, bone broth, citrus fruits, gelatin, bell peppers, pumpkin seeds, and more.
2. Get enough protein in your diet.
Protein consumption has been related to a higher index of bone density in a variety of studies. Calcium and protein, in fact, work together to keep your bones safe. Protein intake should be 0.8 grams per kilogram of body weight, according to Harvard Health. However, before starting a high-protein diet, talk with your doctor because there is such a condition as too much calcium, which may trigger medical problems.
Seafood, white-meat poultry, milk, cheese, eggs, beans, and so on are all healthy sources of protein.
1. Keep your salt intake to a minimum.
Excess sodium consumption, according to Japanese scientists, puts your bone health at risk. The majority of us get sodium through table salt, which is bad since it triggers calcium loss, which can result to thin, weak bones. So, if you want to avoid osteoporosis, you should rethink your diet, particularly your sodium intake.
The American Heart Association recommends that most adults take no more than 2,300 mg per day, with an ideal limit of no more than 1,500 mg per day.
Women (age 50+) have a 4 times higher risk of osteoporosis than men of the same age, according to studies. It’s probably the best time to actually follow a healthier lifestyle and understand the value of daily physical activity, even though it’s a long-term process that requires time.
Family history: Whether one or both of your parents have been diagnosed with osteoporosis, you have a genetic predisposition to develop the condition as well.