HOW TO PREVENT OSTEOPOROSIS

Osteoporosis is a condition where bones become weak and brittle, increasing the risk of fractures. Preventing it involves building strong bones early in life and maintaining bone density as you age through diet, exercise, and lifestyle choices.

1. Eat a Bone-Healthy Diet

Your diet should be rich in calcium, vitamin D, magnesium, and protein to support bone strength.

🦴 Best Foods for Bone Health:
✅ Calcium Sources (1,000-1,200 mg/day)

• Dairy: Milk, yogurt, cheese
• Plant-based: Almonds, tofu, fortified plant milks
• Vegetables: Kale, broccoli, bok choy
• Fish: Sardines, canned salmon (with bones)

☀️ Vitamin D Sources (800-2,000 IU/day)

• Sunlight (15-30 min daily exposure)
• Fatty fish: Salmon, mackerel, tuna
• Fortified foods: Orange juice, cereals, dairy

💪 Protein Sources (50-70g/day)

• Lean meats, fish, poultry
• Eggs, beans, lentils
• Greek yogurt, nuts

⚡ Magnesium & Vitamin K Sources

• Nuts (almonds, cashews), seeds (pumpkin, sunflower)
• Dark leafy greens (spinach, kale, Swiss chard)
• Fermented foods (natto, sauerkraut)

📌 Tip: Avoid excess salt, soda, and processed foods, which can deplete calcium.

2. Do Weight-Bearing & Strength Exercises

Physical activity strengthens bones and prevents loss of bone mass.

🏋️ Best Exercises for Bone Strength:
✅ Weight-Bearing Exercises (force bones to work against gravity)

• Walking, jogging, dancing
• Hiking, stair climbing
• Jump rope, tennis

🏋️ Strength Training (Resistance Exercises)

• Lifting weights
• Resistance bands
• Bodyweight exercises (squats, push-ups)

🧘 Balance & Flexibility (Prevents Falls & Fractures)

• Yoga
• Tai Chi
• Pilates

📌 Tip: Aim for at least 30 minutes, 3-5 times a week of weight-bearing exercise.

3. Maintain a Healthy Lifestyle

Some habits can weaken bones, while others help keep them strong.

🚫 What to Avoid:
❌ Smoking – Weakens bones and reduces calcium absorption
❌ Excess Alcohol – More than 2 drinks/day increases fracture risk
❌ Too Much Caffeine – May reduce calcium absorption if consumed in excess

✅ Healthy Habits:
✔ Get enough sleep (bone regeneration happens at night)
✔ Manage stress (chronic stress raises cortisol, which weakens bones)
✔ Maintain a healthy weight (being underweight increases fracture risk)

4. Take Bone-Supporting Supplements (If Needed)

If your diet lacks essential nutrients, consider supplements.

💊 Best Supplements for Bone Health:

• Calcium (1,000-1,200 mg/day) – If you don’t get enough from food
• Vitamin D3 (800-2,000 IU/day) – Helps absorb calcium
• Vitamin K2 (100-200 mcg/day) – Directs calcium into bones, not arteries
• Magnesium (300-400 mg/day) – Supports bone density
• Collagen Peptides (5-10g/day) – Strengthens bone flexibility
• Omega-3s (1,000 mg/day) – Reduces bone inflammation

📌 Tip: Calcium is best absorbed in doses of 500 mg or less at a time, so split doses if needed.

5. Get Regular Bone Density Tests (For At-Risk Groups)

🩺 Who Should Get a Bone Density Scan (DEXA Scan)?

• Women 50+ and men 60+
• Postmenopausal women (high risk of osteoporosis)
• People with family history of osteoporosis
• Those taking steroids or medications that weaken bones

📌 Tip: If you have low bone density (osteopenia), early lifestyle changes can prevent osteoporosis.

🔹 Summary: 5 Steps to Prevent Osteoporosis

1️ Eat a calcium- and vitamin D-rich diet (dairy, fish, greens)
2️ Do weight-bearing & resistance exercises regularly
3️ Avoid smoking, alcohol, excessive caffeine
4️ Take bone-strengthening supplements (if needed)
5️ Get bone density tests (DEXA scan) if at risk