Osteoporosis is a common bone disease worldwide. This disease affects millions of people every year. In your 20s and 30s, you can do things to help your bones stay flexible, healthy, and strong into your 60s. Just be sure to inform your doctor of any existing conditions and medications. And don’t forget to read to the end for special info!
- Maintain Normal Weight
A strict diet may help you lose a few kilos, but it’s not a healthy way to lose weight, and it puts your bones at risk of bone loss and low bone mass, especially during early postmenopause. Obesity, on the other hand, increases the risk of bone fractures.
Maintaining your normal weight is the best option here. Never go on a low-calorie diet or crash diet, and avoid gaining too much weight quickly. Follow a healthy lifestyle and eat a balanced diet while staying active.
- Adequate Calcium Intake
To avoid osteoporosis, the first thing you need to do is ensure that you are getting enough calcium in your diet. You need a different amount of calcium based on your gender and age. For example, Women under the age of 50 require 1,000 mg per day, while those over the age of 51 require 1,200 mg per day. A daily dose of 1,000 mg for men between the ages of 70 and 71, and 1,200 mg for men over the age of 71, is recommended. Foods high in calcium are milk, cheese, almonds, tofu, spinach, sardines and canned salmon, and soybeans.
- Track Your Vitamin D Intake.
As a micronutrient, vitamin D is critical to our health. When exposed to sunlight, body produces vitamin D, also known as the “sunshine vitamin.” In addition, it helps absorb calcium, which is necessary for strong bones and teeth.The risk of osteoporosis is high even when calcium intake is adequate but vitamin D intake is inadequate.
15 mcg of vitamin D for men and women between the ages of 1 and 70 is required as well as for pregnant women and breastfeeding mothers. Foods high in vitamin D include dairy products, cheese, eggs, fatty fish such as tuna and salmon, and fatty fish oils.
- Include Bones Exercise
Our bones begin to deteriorate after the age of 30. Bones, like muscles, require exercise to stay strong and healthy for a longer period. Physical activity is the best way of achieving good bone health.
Performing weight-bearing exercises like weight training, brisk walking, jogging, or even dancing can really help. Before following a new diet or exercise regimen, consult with your doctor and remember to listen to your body.
- Supplement Your Diet With Omega-3
Omega-3 fatty acids have a significant impact on bone mineral density when combined with moderate physical activity. Osteopenia and rheumatoid arthritis can both be alleviated by consuming polyunsaturated fatty acids.
An adult 18 and over should consume 1.1g (female) and 1.6g (male) of Omega-3 per day, respectively. Some of the best sources of Omega 3 fatty acids are walnuts, seafood, chia seeds, and mackerel. If you are unable to include omega-rich foods in your diet, try consuming the best quality omega supplements like HK Vitals Omega 3 Fish Oil.
- Don’t Overdo On Salt
Your bone health is at risk if you consume too much sodium. Many people get their sodium from table salt, which is bad because it can lead to weak, brittle bones as a result of calcium loss. So, if you want to avoid osteoporosis, you should reduce your sodium intake.
It is recommended to have a daily dose of no more than 2,300 mg for most adults, and the ideal limit is below 1,500 mg.
- Consume Enough Protein
Protein consumption has been linked to better bone density in numerous studies. Calcium and protein are essential for strong bones. Adults should consume 0.8 g of protein for every kg of body weight.
However, be sure to check with your doctor before starting a high-protein diet, as too much calcium can cause serious health issues. Some protein-rich foods are milk, seafood, cheese, beans, eggs etc.
Maintaining bone health is especially important if you’re in one of these risk groups! Even if you’re still in your twenties, don’t put off taking care of your health. Start monitoring your bones now! What do you do to maintain your bones health? Feel free to share with us in the comments section below.