Preventing Osteoporosis

Preventing Osteoporosis

How to prevent osteoporosis and increase bone density is one interesting topic for discussion.

This is due to a growing number of cases of osteoporosis that occurs, especially in women aged over 50 years.

Bone loss is most often occur in the spine, hip, and ribs.

Nearly a third of women and one sixth of the male is likely to experience a hip fracture in their lifetime, even 12-20% of cases can cause death.

Therefore, protect and strengthen bones is important to do especially for women.

Here are 7 tips on how to prevent osteoporosis naturally:

1. Calcium intake

Calcium supplements can slow the rate of bone loss of 30-50%. However, rather than from supplements, would be better if we could get natural calcium intake from food.

Therefore, be sure to eat cracked foods and beverages that contain calcium and take calcium supplements if necessary.

Including natural sources of calcium include asparagus, beans, almonds, whole grains, and fresh green beans. Salmon and sardines are excellent sources of calcium too.

2. Vitamin D

Vitamin D stimulates the absorption of calcium. Sunlight will help optimize the performance of vitamin D. Therefore, basking in the morning to get some sunshine is one of the things you can do to prevent osteoporosis.

Consult with your doctor about the possibility to take supplements of magnesium and boron can also be considered.

3. Avoid Cigarettes, Coffee, and Alcohol

To prevent osteoporosis means you should avoid coffee, cigarettes, and alcohol because all three have a negative impact bone health. Not only that, they also considered to increase the risk of osteoporosis.

4. Avoid Soft Drink

Especially the carbonated soft drink is one of the factors that contribute to bone loss.

Acid contained in a soda can remove a layer of tooth enamel and spent the deposits of calcium in the bones.

5. Sport

One of the easiest ways to prevent osteoporosis is to exercise regularly.

Doing regular exercise is good for strengthening bones. Some types of exercise that could be considered include aerobics, yoga, or weight training.

6. Greens

Green leafy vegetables contain many vitamins and minerals essential for maintaining bone health, such as vitamin K1, calcium, and boron.

Therefore, the greens can be a good body armor against osteoporosis.

Some green vegetables can be consumed to prevent osteoporosis among which spinach, broccoli, kale, and mustard greens.

7. Green tea

Drinking green tea can prevent osteoporosis by maintaining bone density.

A study published in the Journal of the American College of Nutrition showed that women aged 70-85 years who drink tea regularly have a more hip bone density than women who did not drink tea.