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Bones are living tissues of the body that are constantly being broken down and repaired. We actively build bones until our mid-20s, and then start to lose the bone mass gradually–which will not be noticed until they break. And this may happen due to the condition called ‘Osteoporosis’ which means ‘porous bones’.

Do you know that one in two women and one in four men aged 50 or older break a bone due to osteoporosis? When it would have been best if you had developed bone-health habits in childhood, you can also take action right now!

5 Tips You Should Follow To Fight Osteoporosis At Your Age!

#1. Don’t Avoid Calcium

Even knowing that calcium is important for strong bones, some people are concerned that taking in calcium supplements can increase the risk of cardiovascular disease. Based on a review of evidence by the National Osteoporosis Foundation (NOF) and the American Society of Preventative Cardiology— calcium intake from foods and supplements that don’t exceed 2000-2500 milligrams (mg) per day should be considered safe from a cardiovascular standpoint. So don’t fear calcium!

#2. Eat Beyond The Obvious

Never stick with the same dairy products for calcium intake! Eat other calcium-rich foods such as canned salmon and sardines that still have bones, calcium-fortified soymilk, tempeh, and tofu made with calcium. You can also eat some dark leafy vegetables such as collard greens, turnip greens, kale, and broccoli rabe.

#3. Take Calcium Supplements Smartly

It is advised to prefer food sources to obtain calcium. Still, supplemental calcium can be used to make up for the shortfalls of calcium levels in your diet in the right amount. The NOF recommends that men aged 70 and younger need 1,000 mg of calcium per day, and those  71 and older need 1,200 mg per day. Whereas women aged under 50 should get 1,000 mg of calcium per day, and those 50 and older need 1,200 mg per day.

#4. Load Your Diet With Fruits and Vegetables

A diet rich in fruits and vegetables can protect the body and prevent bone and muscle breakdown. The antioxidants and other nutrients, like potassium present in vegetables and fruits, help prevent calcium loss. They also provide nutrients like magnesium and vitamins C and K that are good for bone health.

#4. Enrich Your Body With Protein

Not excessive but an adequate amount of protein is good for both the bones and muscles. Divide your weight in pounds in half to estimate your protein goal in grams. So, if you weigh 100 pounds, aim for about 50 grams of protein per day.

#5. Get Enough of Vitamin D

Vitamin D is essential for absorbing calcium and also helps build muscle. When exposed to the sun, our skin produces vitamin D. However, many of us cover our skin with sunscreens and other lotions which may inhibit the process of vitamin D production naturally. Food sources like fatty fish, mushrooms, and fortified foods such as milk and soymilk provide vitamin D. Takin 800- 1000 IUs of Vitamin D supplement is suggested to prevent osteoporosis if you don’t get enough through diet or sunlight, especially if you live in northern states where vitamin D from sunshine exposure may be limited.

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Disclosure: We’re letting you know that this post contains sponsored links which GetHealthy...

Disclosure: We’re letting you know that this post contains sponsored links which GetHealthy...

Disclosure: We’re letting you know that this post contains sponsored links which GetHealthy...

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