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How To Prevent Osteoporosis
Osteoporosis is known as a multi-faceted disease and its causes vary from individual to individual. However, there are some things that people can avoid that can help reduce the risk of osteoporosis. If you want to know how to prevent osteoporosis, here are some things that you need to consider;
Prevention is always better than cure. In the case of osteoporosis, the earlier you start strengthening your bones, the higher your chances of not developing the disease even after menopause.
You see, when you reach puberty, your bone mass would have developed by around 25%. By the age of 18, your bone mass development is already about 90%. The bone mass development peaks between the age of 25 and 30.
After the age of 30, you may not be able to add substantial amount to your bone mass. All you can do at this time is to ensure that you maintain your bone density levels.
Calcium is a crucial component of a healthy bone. If you want your bones to be strong, you need to make sure that you reach the daily requirement of calcium every day. One of the best sources of calcium is milk and other dairy products, such as yogurt, cheese and eggnog.
Other good sources of calcium include broccoli, spinach, rhubarb, salmon, tofu, okra, sesame seeds, sardines and almonds. In order for calcium to be absorbed efficiently, you need Vitamin D.
You can get a good dose of this essential vitamin for free just by letting the sun shine on you. The best hours to bask in the sun, even for just 10 minutes, are early in the morning. However, it is important to note that too much sun exposure, particularly from 10 am to 4 pm, can cause skin cancer.
If you want to prevent yourself from suffering from osteoporosis, you might need to strengthen the muscles in your bones and joints. Muscles are important since it support our bones.
Even if you have strong bones, but you have weak muscles the you would still be at risk of hurting yourself, especially when you are performing strenuous activities and other sports. Thirty minutes of exercise, particularly weight training, three times a week is ideal.
Since not all the needed nutrients for a healthy bone mass can be obtained from the food that you eat every day, it is best to take supplements. Just make sure that your supplement has high calcium and vitamin D content. Consult your doctor for some food supplements that might help you prevent osteoporosis.
These are some things that you should check out if you want to know how to prevent osteoporosis. It is also advisable to consult your doctor so you would know proper treatment and prevention.