How to prevent osteoporosis

Osteoporosis is a condition in which the bones become weak and prone to breaking easily. The condition is caused when there is a reduction in the bone mineral density (BMD), deterioration in bone microarchitecture and an alteration in the amount and variety of protein in the bone. There are two types of osteoporosis: Type 1 affects people of age 75 and above, while type 2 can occur at any age.

To prevent osteoporosis, do the following:

Eat foods rich in calcium

Foods like dairy products: Yoghurt, cheese and milk are considered the richest sources of calcium. Products that are fat-free or have low fat content, such as orange juice and cereals that are fortified with calcium, vegetables like soy bean and spinach; as well as fish with edible bones are also good sources of calcium.

Take calcium supplement

There are commonly used and inexpensive calcium supplements abounding in our pharmaceutical shops around us. One of such is calcium carbonate, and is better absorbed when taken with meals. Calcium citrate is also good but one needs more pills to achieve the required amount. Calcium phosphate is another and is the least likely to cause constipation.

Absorb enough Vitamin D

Vitamin D is an essential factor for enhancing the working of the calcium that reaches the bones. The good news is that the body can produce Vitamin D when expose ourselves to sunlight. Exposing oneself three times in a week for 10 to 15 minutes is enough for Vitamin D production. Multivitamin, Vitamin D-fortified calcium and milk are rich sources also.

Exercise regularly

A lot of people underrate the benefits of regular exercises. The truth, however, is that exercising regularly strengthens the bones and slows down bone loss, improve balance, coordination and strengthens the muscle.

Avoid alcohol and smoking

Drinking of alcohol without moderation can quicken bone loss and decrease the ability of the body to absorb calcium. Similarly, smoking heightens the rate of bone loss.