Stand tall against osteoporosis. No matter what your age, it’s never too late to stop bone loss now for better posture and fewer fractures down the road. According to research or other evidence, the following self-care steps may be helpful:
Pump it up
Make weight-bearing exercise a regular habit to increase bone density and prevent osteoporosis
Cut the caffeine
Avoid excessive calcium loss in the urine from by switching to healthier drinks
Aim for lifelong calcium and vitamin D nutrition
An extra 800 mg of calcium and 400 to 800 IU of vitamin D a day can help protect the bones of people at any age
Get your soya
Make tofu, soya milk, soya protein, and other sources of beneficial isoflavones a regular part of your diet
Fine-tune your protein
Too much or too little protein in your diet may increase osteoporosis risk
Watch the salt
Avoid excessive salt intake and high-salt processed and restaurant foods that may contribute to calcium and bone loss
These recommendations are not comprehensive and are not intended to replace the advice of your doctor or chemist. Continue reading the full osteoporosis article for more in-depth, fully-referenced information on medicines, vitamins, herbs, and dietary and lifestyle changes that may be helpful.
About osteoporosis
Osteoporosis is a condition in which the normal amount of bone mass has decreased.
People with osteoporosis have brittle bones, which increases the risk of bone fracture, particularly in the hip, spine, and wrist. Osteoporosis is most common in postmenopausal Asian and Caucasian women. Premenopausal women are partially protected against bone loss by the hormone called oestrogen. Black women often have slightly greater bone mass than do other women, which helps protect against bone fractures. In men, testosterone partially protects against bone loss even after middle age. Beyond issues of race, age, and gender, incidence varies widely from society to society, suggesting that osteoporosis is largely preventable.
Osteoporosis is a condition in which the normal amount of bone mass has decreased.
People with osteoporosis have brittle bones, which increases the risk of bone fracture, particularly in the hip, spine, and wrist. Osteoporosis is most common in postmenopausal Asian and Caucasian women. Premenopausal women are partially protected against bone loss by the hormone called oestrogen. Black women often have slightly greater bone mass than do other women, which helps protect against bone fractures. In men, testosterone partially protects against bone loss even after middle age. Beyond issues of race, age, and gender, incidence varies widely from society to society, suggesting that osteoporosis is largely preventable.
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