Osteoporosis and its associated problems, such as painful vertebral compression fractures in the spine, can be reduced by maintaining healthy bones as you age. To increase your bone health and safeguard your body, try these 4 tips.
Keep a Healthy Body Weight
Bone health is harmed by being either underweight or overweight. When you gain weight, your body might store excess fat in places like your bone marrow, weakening your bones and making them prone to breaking. On the other hand, bones can become fragile and thin if you're too skinny.
Consume Enough Calcium
Calcium is necessary for strong bones at any age, but it is especially important as you become older. Nearly all of the calcium in your body is stored in your bones and teeth, so acquiring it through diet and supplements is essential. If you don't get enough calcium, you're more likely to develop osteoporosis. Adding dairy foods, such as milk, yogurt and cheese to your diet is a simple method to increase your intake. Calcium mineral supplements can also be taken to ensure that you obtain enough calcium.
Regular activity, such as resistance training, jogging, dance, tennis or even just simply walking helps avoid osteoporosis. When you do weight-bearing exercise, your muscles pull against your bone as you move, prompting your body to produce new bone. This prevents excessive thinning and compensates bone loss caused by osteoporosis.
Eliminate Bad Habits
Nicotine is detrimental to your bones. There isn't much a doctor can do for you if you don't quit smoking. This is due to the fact that it negates the benefits of vitamins and mineral supplements.
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