In order to avoid osteoporosis, it is essential to consistently build healthy bones. Age, sex, and heredity are just a few of the variables that might increase your risk of osteoporosis. But since you cannot change these factors, it's critical to concentrate on what you can influence.
The following list of actions can be performed to ward against osteoporosis:
Exercise: The ideal workout to strengthen your bones is one that involves bearing weight. Some of them include stair climbing, jogging, aerobics, running, dance, yoga, and racket sports like tennis. Aside from that, strength training is crucial for preventing osteoporosis. Exercise makes your body more flexible, which lowers your risk of falling.
Good calcium intake: Your bones lose mass and become fragile due in large part to calcium insufficiency. Dairy products and leafy green vegetables can help you acquire the daily dose of calcium your body needs. If you are unable to obtain enough calcium from dietary sources, speak with your orthopedist about a supplement.
Sufficient vitamin D consumption: Additionally, vitamin D is crucial because it helps your body absorb the calcium you ingest. Fatty fish, egg yolks, and milk or juice that has been fortified with vitamin D are a few typical vitamin D sources.
Give up drinking and smoking: Drinking large amounts of alcohol can cause severe bone loss, which is bad for your health. Additionally, smoking frequently might increase your risk of bone loss and fractures because it interferes with oestrogen production in the body.
Limit your intake of soft drinks: Colas and other carbonated soft drinks have been related to bone loss because they are rich in phosphorus, which prevents the body from absorbing calcium.
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