Osteoporosis Prevention Guidelines

Ostoeporosis Prevention Diet Tips

1) Calcium in the Diet

Inadequate amounts of calcium in the diet towards a person’s lifespan can significantly contribute to risks associated with osteoporosis. Studies have shown that low calcium in the diet is associated with low bone mass, quick bone loss, and brittle bones. The calcium intake across all ages should be between 1000 to 1500 mg per day unless restricted. There is no doubt of the importance of the right amount of calcium in the diet, which can be found in certain food sources like:

  • Low fat dairy products like milk, cheese and yogurt
  • Green leafy vegetables like spinach and broccoli
  • Sardines and salmon bones
  • Food and drinks with added calcium like orange juice
  • Dried fruit
  • Tofu

2) Vitamin D in the Diet

Vitamin D is especially useful in the body for strengthening the teeth and the bones. It also helps in the proper absorption of calcium towards stronger and healthier bones. That is why; the amount of Vitamin D in the body should be kept at acceptable levels in order to maintain bone building and growth. Most Vitamin D can only be produced in the skin through exposure to sunlight. Therefore, a good ten minutes of exposure to sunlight twice a day during summer with sunscreen is recommended.

3) Quitting Smoking and Reducing Alcohol Intake

There is a marked association between smoking and osteoporosis. Smoking increases the risk of osteoporosis according to studies. Nicotine reduces the bone protecting properties of estrogen, reduces the calcium absorbing capacity of the bone and hastens the occurrence of menopause. Likewise, excessive alcohol is detrimental to anyone’s health. Alcohol intake should always be kept at the minimum allowed or be moderated.

Osteoporosis Prevention Exercise

Exercise is essential in maintaining good health and proper balance. Weight bearing reduces risks of osteoporosis because it strengthens the bone and helps in developing a stronger frame. This will reduce the incidence of fractures. Proper balance reduces the risks of falls. A thirty-minute exercise three to four times a week is recommended. It could be a simple jogging, walking in the park, hiking, running, weight training or dancing. However, for elderly people and those with concurrent health conditions, it is best to ask the health care provider of the right exercise regimen.

Go to: