What to Do Now to Prevent Osteoporosis

What to Do Now to Prevent Osteoporosis

It is estimated that 11% of women and 1% of men who are over the age of 65 suffer from osteoporosis. The good news is that osteoporosis is something that can be prevented if you start taking steps early in your life. You can take the following steps in order to improve bone density health:

1. Get regular bone density screenings
You will need to get bone density screenings starting at the age of 50. A bone density test can determine your chances of breaking a bone. You may also need to get a test after you have broken a bone. The higher your bone density is, the less likely you will be to break a bone. If you have low bone density, then your doctor may recommend that you start taking Prolia

2. Consume a diet rich in calcium
Calcium is one of the nutrients that helps strengthen your bones. The average American needs 1,000 mg of calcium per day. However, you will need 1,300 mg per day after the age of 70. If you eat plenty of dairy products, then you are most likely getting enough calcium. However, there are many other good sources of calcium, such as almonds, spinach and sardines. If you struggle to get enough calcium from your diet, then your doctor may recommend that you take a supplement

3. Supplement with vitamin D
Your body needs vitamin D in order to absorb calcium. You can get vitamin D from the sun. You only need to spend 15 minutes per day in the sun in order to get vitamin D. You can get vitamin D from liver, fatty fish and eggs. You can also get vitamin D from fortified foods, such as cereal. However, even if you spend time in the sun and follow a healthy diet, you may still not be getting enough of it. That is why it is a good idea to take a supplement, but check with your doctor before doing so

4. Do yoga
Most people know that yoga is great for improving your flexibility. However, it can also improve your bone health. Yoga poses can help improve bone density

5. Do resistance training exercise
When resistance is applied to your bones, this helps strengthen them. That is why resistance training should be a part of your routine two or three times a week. You can lift light weights to strengthen your bones and muscles. You can also use your own body weight

6. Quit smoking
Smoking is one of the risk factors for osteoporosis. Smoking has a tendency to weaken your bones and make them more brittle. Even if you don’t start smoking until later in your life, you are still at a greater risk for suffering bone loss. That is why it is best to quit or never start smoking in the first place