How to Decrease the Risk of Osteoporosis

Osteoporosis is the condition when bones weaken due to lack of calcium and bone matrix. It is caused due to a deficiency of vitamins and minerals in the body. It causes bones to become fragile and breakable. People suffering from this condition are more likely to easily have bone fractures. Thus, it is strongly advised for everyone to take measures in order to minimize the risk of osteoporosis. You are required to protect and strengthen your bones in order to prevent this condition.

Things Required:

– Calcium rich foods
– Regular exercise
– Vitamins
– Green Leafy Vegetables

Instructions

  • 1

    Calcium supplements

    You can take calcium supplements which will minimize the rate of bone loss by 25 to 50 percent. However, you can consume calcium better by consuming food instead of taking supplements.

  • 2

    Vitamin D

    The best source of Vitamin D is from sunlight. It is advisable for you to stay under sunlight for almost 15 minutes a day. You can also take supplements of Vitamin D along with magnesium and boron. Remember that Vitamin D stimulates the absorption of calcium.

  • 3

    Avoid coffee, alcohol and smoking

    It is strongly recommended that you should avoid alcohol, smoking and coffee as all these items adversely affects bone health. These three items increases the risk of osteoporosis.

  • 4

    Soft drinks

    You need to lower the intake of soft drinks or avoid them. This is because soft drinks contain acid which not only diminishes calcium from bones but also washes the outer layer of the teeth.

  • 5

    Exercise

    Exercise is the best option to reduce the risk of osteoporosis. You can opt for aerobic exercises, yoga or weight training for this purpose. This will help strengthen your bones and help you feel healthy. Remember not to overdo it while exercising as you want to build up slowly to get in to a decent routine.

  • 6

    Dark green leafy vegetables

    Dark green leafy vegetables prevent osteoporosis as they have vast amount of vitamins and minerals such as calcium, Vitamin K1 and boron. These components maintain and improve the health of bones. Some dark green leafy vegetables are collard green, parsley, broccoli and kale.

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