When people are young, they often don't spend much time thinking about the bones in their body. But taking action and being proactive in your younger years can help prevent osteoporosis from developing when you're older. Osteoporosis is a condition where a person loses bone mass, which can cause the bones to become brittle and fracture easily. Some things that you can do when you're young to lower your risk of osteoporosis include:
Working out can make your muscles stronger and leaner, and regular exercise also has the benefit of strengthening bones. The stronger your bones are, the less likely osteoporosis is to develop. If you want to prevent osteoporosis in the future, make sure that you include weight bearing exercises in your exercise routine, since these are the best for strengthening bones. Some common weight bearing exercises include jogging, walking, aerobics, stair climbing, yoga, and racket sports like tennis.
Pay Attention to Your Diet
Consuming an adequate amount of calcium is essential for promoting bone health. If you do not get enough calcium in your diet, your body will begin leaching calcium from your bones, which can deplete your bone mass. Good sources of calcium include low-fat dairy products, dark green vegetables, and sardines or salmon with the bones. You may also want to consider buying food products that are fortified with calcium.
In addition to consuming enough calcium, you also need to watch your vitamin D intake, since vitamin D helps the body absorb available calcium. Some common sources of vitamin D include fatty fish, like tuna or salmon, egg yolks, cheese, and beef liver. It is also possible to find food products that are fortified with vitamin D.
In this day and age, most people know that smoking is horrible for a person's health in a number of ways. If you want to lower your risk of developing osteoporosis, quit smoking now. Smoking can cause problems with how estrogen works in the body, which can lead to increased bone loss and a higher chance of fracturing bones.
Limit Alcohol Intake
It can be fun to have a cocktail from time to time, but an easy way to reduce the chance of osteoporosis is to limit the amount of alcohol consumed. Alcohol can disrupt a number of functions in the body, and it is also believed to be a contributing factor in bone fractures and gradual bone loss.
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