Tips for Osteoporosis Prevention and Cure

Osteoporosis can be devastating and once it sets in, it is very difficult to come out of its bad effects. Prevention is better than curing and here are some of the proven ways by which you can prevent your bones becoming brittle due to this disease.

Enrich your food with calcium:

Calcium is an important factor that is required to maintain the health of your bones and hence it is necessary that you take adequate amounts of calcium either through your diet or by adding suitable supplements.

Low fat skimmed milk, non-fat yogurt, low fat cheese are some of the items that are rich in calcium. Add them and other items that are rich in calcium to your daily menu.
Leafy Vegetables contain high amounts of calcium, potassium and sodium that are necessary to prevent the loss of bone mass.
Soy based foods are good for prevention of osteoporosis as they are found to be rich in calcium.

Add enough vitamin D:

Vitamin D is very essential for absorption of calcium from your food. Sunlight gives enough vitamin D, so get your body exposed to sunlight for sufficient durations and this will add the required levels of vitamin D to your daily routine.
Take more fish food like canned Sardines, Salmon, Mackerel and other fishes that contain lots of oil to get you required amounts of vitamin D also along with calcium.
If not possible, add suitable food items and supplements to your diet.

Reduce intake of protein:

When you take in more protein it has the tendency to send out more of calcium from your body leading to loss of bone mass. So, restrict the intake of protein to the most essential daily levels of 50 grams for women and 63 grams for men.

Limit your caffeine intake:

Caffeine is one of the substances that are known to excrete calcium from your body and so excess of coffee is dangerous to your bone health.
Limit its intake to just equivalent of 3 cups per day as a method of prevention of osteoporosis.

Add the right exercises to your workout plan:

Exercises are one of the ways to maintain good bone health and by selecting the right ones you can easily prevent osteoporosis.
Some of the best forms of exercises are walking, running, stair climbing, volley ball, tennis along with weight lifting will be very much helpful to prevent bone injury.

Apart from this some medications are also found to be good in bringing about the right bone health. For this do regular checkups and verify if you are having the right bone density and any abnormalities must be corrected with the right medications and supplements.

By doing these tips, it will be easy to prevent osteoporosis playing havoc with your bones and you can lead a normal life even during later stages of your life.

Tips for Osteoporosis Prevention and Cure