More than 200 million people everywhere suffer from osteoporosis, a disease that causes the bones to become fragile, brittle and prone to breaking. Many postmenopausal women have osteoporosis and a number of women will break a hip in their lifetime. When it comes to osteoporosis, you or yor loved ones want to learn how to prevent it from happening. There are many ways to strengthen the older bones. Most measures can increase longevity and improve overall health. Read on to learn more about how to take care of and boost bone health!
Having just 30 minutes of exercise each day will serve to strengthen the bones and prevent osteoporosis. Doing weight-bearing exercises such as walking, yoga, and tai chi will help the body to resist gravity and stimulate the bone cells. Strength training will help to build muscles which increases bone strength too.
Eat A Balanced Diet
Eating a balanced diet will help the bones remain strong and healthy. Make sure to eat plenty of leafy green vegetables, fish and dairy products. These are rich in Vitamin D and calcium which can strengthen the bones. There may also be a link between the omega-3 fatty acids in fish and bone health. Blueberries can strengthen bones too. Aim to get at least five servings of vegetables and fruits daily and three servings of low-fat dairy products such as cheese, milk and yogurt every day.
It is difficult to get all the nutrients from food, especially if you you or yor loved ones don’t eat as much anymore. Try taking vitamin D, calcium, and omega-3 supplements to improve bone strength. Be sure to check with the doctor to check if these supplements are suitable.
Get Enough Calcium And Vitamin D
Sunlight will help the body to absorb the vitamin D from foods. It is recommended that you or yor loved ones get at least 5 to 10 minutes of sun exposure on the skin about two to three times a week, so the body can process the vitamin D that can improve bone health.
Avoid Salty Foods And Caffeine
Foods that are high in salt content have been shown to prevent people from absorbing calcium efficiently. Beverages that are high in caffeine can do the same too. So, limit the intake of these foods for improved bone and overall health.
Get A Bone Density Scan
Taking this simple procedure can help to better understand the condition of bone health. It is ideal for men over the age of 70 and women over the age of 65 to do a bone density scan.
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