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Quick guide: 6 ways to lower your osteoporosis risk
- Increase calcium and Vitamin D intake for strong, healthy bones.
- Stay active with weight-bearing and muscle-strengthening exercises.
- Avoid smoking and limit alcohol to protect bone health.
- Maintain a healthy weight through balanced diet and regular exercise.
- Monitor medications and health conditions that might affect bone density.
- Get regular bone health check-ups, especially if you're at risk for osteoporosis.
Reduce your osteoporosis risk by caring for your bones now. Small lifestyle changes today can make a big difference for your future. Check your calcium and Vitamin D levels with a blood test to ensure they are adequate and get advice on any necessary actions if they're not.
6 tips to reduce your risk of osteoporosis
1. Increase your intake of calcium and vitamin D
Calcium and Vitamin D are crucial for building strong and healthy bones. Calcium is found in dairy products like cheese and yogurt, as well as in leafy green vegetables, tofu, and almonds. Vitamin D helps the body absorb calcium and can be obtained from the sun, fatty fish such as salmon and mackerel, egg yolks, and Vitamin D-fortified foods.
2. Regular physical activity
Weight-bearing and muscle-strengthening exercises are especially important to prevent osteoporosis. Activities like walking, jogging, dancing, strength training, and yoga can help build and maintain bone mass. Balance exercises can also reduce the risk of falls, which is important for preventing fractures.
3. Avoid smoking and limit alcohol consumption
Smoking and excessive alcohol consumption have both been shown to negatively affect bone health. Smoking can reduce the amount of calcium that bones can absorb, while high alcohol consumption can increase the risk of bone loss and fractures.
4. Maintain a healthy weight
Being underweight increases the risk of bone loss and fractures. On the other hand, being overweight can increase the load on the skeleton. Therefore, maintaining a healthy weight through a balanced diet and regular exercise is important for bone health.
5. Consider medication and health conditions
Some medications and health conditions can negatively affect bone health. If you have a health condition or are taking medications that affect bone mass, discuss with your doctor about alternative treatments or strategies to protect your bones.
6. Perform regular bone health checks
For those at risk for osteoporosis, such as older adults, postmenopausal women, and people with a family history of the disease, regular bone health checks can be crucial. A bone density test can help identify bone loss at early stages, allowing for actions to be taken before the condition becomes serious.
Reduce your risk of osteoporosis by starting to take care of your bones now, and remember that small lifestyle changes today can make a big difference for your future. Keep track of your Calcium and Vitamin D levels, key factors in your bone health. Testing your levels through a blood test will tell you if they are at an adequate level and provide tips and advice on possible actions if they are not.
