Osteoporosis is one of the most widespread bone conditions
around the world. This health condition which makes your bones become fragile
and weak. According to The International Osteoporosis Foundation, osteoporosis
causes more than 8.9 million fractures annually, resulting in an osteoporotic
fracture every 3 seconds.
There are things you can try in your 20s and 30s to help
ensure your bones stay healthy and flexible through your 60s.
10. Make sure you get enough calcium.
Our bones do contain 99.5% of the total calcium in our body,
so to keep osteoporosis at bay, the first thing to do is to make sure you
consume enough of this nutrient.
The amount of calcium you need (both from food and
supplements) depends on your gender and age.
Women: age 50 and younger need 1,000 mg daily, age 51 and
older need 1,200 mg daily.
Men: age 70 and younger need 1,000 mg daily, age 71 and older
need 1,200 mg daily.
Sources of calcium: sardines and canned salmon, soybeans and
tofu, almonds, cheese, milk, spinach, and orange juice.
9. Vitamin D.
Vitamin D is one of the most important micronutrients in our
bodies. It’s also called the sunshine vitamin as it’s produced in your body when
you’re exposed to sunlight. Vitamin D is involved in numerous processes,
including brain function. It’s also essential for healthy bones and teeth simply
because it helps to absorb calcium.
Even if you get enough calcium but not enough vitamin D, you
are still at risk of getting osteoporosis and osteomalacia (softening of the
bones).
Sources of vitamin D: fatty fish like tuna and salmon, dairy
products, cereals, beef liver, cheese, and eggs.
8. Keep your normal weight.
A strict diet may help you lose a couple of extra pounds, but
it’s not a healthy way to deal with them, and more importantly, losing weight —
especially during the early postmenopausal period — puts your bones at risk of
low bone mass and increased bone loss. On the other hand, obesity is also a risk
factor contributing to bone fractures and breaks.
The best option here is to maintain your regular weight.
Never go on a crash diet or a low-calorie diet, and try not to put on too much
weight, especially in short periods of time. Adopt a healthy lifestyle and opt
for a well-balanced diet plan while keeping physically active.
7. Exercise your bones.
After age 30, our bodies start to gradually lose their bone
mass. To help your bones stay healthy for as long as possible you need to keep
them in shape with physical activity because our bones need exercise just like
our muscles do.
Recommendation: Weight-bearing types of exercise like weight
training, brisk walking, jogging, and even dancing.
6. Quit smoking.
Recent studies show that nicotine has a direct negative
impact on bone density. Also, smoking cigarettes delay skeletal healing by as
much as 60% after a fracture or break. If you’re a smoker, the first thing (and
the best thing) you can do is to try to quit.
Recommendation: If you can’t do it immediately (and some
studies suggest you shouldn’t), start with reducing the amount of nicotine you
get every day until you feel like quitting for good. Not only will your bones
thank you, but your entire body will benefit from it.
5. Watch your caffeine intake.
If you can’t imagine your morning without a cup of coffee,
you must know that there is such a thing as too much caffeine, especially for
your bones. Caffeine (when taken in large amounts) is responsible for reduced
bone mass and increased fractures because it has negative effects on calcium
absorption.
It’s safe for an average adult to have up to 400 mg of
caffeine (4 cups of brewed coffee) a day. So if you have 4 or less, there’s
nothing to worry about. If you drink more than that, your bones might suffer
from it.
4. Your bones need Omega-3.
Combined with moderate physical activity, Omega-3 fatty acids
have a significant effect on bone mineral density. They boost the production of
bone-forming cells called osteoblasts. Plus, polyunsaturated fatty acids can
help reduce joint pain from osteoporosis and rheumatoid arthritis.
Sources of Omega-3: fatty fish like mackerel, seafood,
walnuts, chia seeds, or Omega-3 supplements capsules etc.
3. Consider taking a collagen
supplement.
Did you know that your organic bone mass is 90% collagen? As
you age, in addition to the loss of bone density, the collagen level in your
body reduces dramatically, which may eventually lead to brittle bones and
fractures.
To get collagen naturally, include fish, bone broth, and bell
peppers in your diet plan. But since it’s very hard to get the required amount
of collagen from these products, you may want to try the supplements and follow
the directions on how much to take. Before trying the supplement, consult your
doctor.
Sources of collagen: bone broth, gelatin, bell peppers,
citrus fruits, eggs, pumpkin seeds, etc.
2. Consume enough protein.
Protein intake is directly associated with a higher index of
bone density. In fact, calcium and protein work together to maintain your bone
health.
According to Harvard Health, the recommended dietary
allowance for protein is 0.8 grams per kilogram of body weight. But before going
on a high-protein diet, consult your doctor because there’s such a thing as too
much calcium, which can lead to serious health problems.
Sources of protein: seafood, white-meat poultry, milk,
cheese, eggs, beans, etc.
1. Limit your salt intake.
Excessive sodium intake puts your bone health at risk. Most
of us get sodium from regular table salt, which is bad because salt causes a
loss of calcium which can eventually lead to weak, brittle bones.
The American Heart Association recommends no more than 2,300
mg a day and an ideal limit of no more than 1,500 mg per day for most
adults.
Note :
Gender: Studies prove that women
(age 50+) have 4 times a higher rate of osteoporosis than men of the same
age.
Age: We start to lose bone mass
after we turn 30. Although it’s an ongoing process that takes time, it’s
probably the best time to finally adopt a healthy lifestyle and realize the
importance of regular physical activity.
Family history: Unfortunately, if
either of your parents has been diagnosed with osteoporosis, it means you also
have a genetic disposition to get the disease.
Ethnicity: Asian and Caucasian
women are at higher risk of developing osteoporosis than women of other ethnic
backgrounds.
If you’re in any of these risk groups, you’d better take
your bone health even more seriously!!
