4 Tips to Prevent Osteoporosis

Facts:

Approximately 10 million Americans have osteoporosis.

Another 44 million have low bone density, placing them at increased risk to develop osteoporosis.

54 million Americans (half of all adults age 50 and older) are at risk of breaking a bone due to osteoporosis.

Osteoporosis develops in many people --- especially women, affecting their bones and overall health.  But there are ways to prevent this disease... start with these 4:

Quit Smoking

Smoking greatly increases your chances of experiencing a fracture. You are also more likely to suffer from bone loss if you are already developing the disease and continue to smoke. If you stop smoking now, it may significantly reduce your chances of developing the disease and experiencing any problems with your bones as you age. Help is out there for people who smoke and have trouble quitting! Local health departments or your doctor can provide you with tools you need to increase your success.

Limit Your Alcohol Intake

Alcohol can decrease healthy bone formation, making the body more susceptible to increased symptoms of osteoporosis. Avoid drinking alcohol altogether, if possible. Otherwise, try to at least limit your alcohol intake to no more than 2 drinks per day. Your bones will thank you.

Increase Your Calcium Intake

Your body needs calcium to improve its bone strength. Women over 50 need an increased amount due to the rapid decrease of bone strength as it is. With an increased intake of the supplement, you are doing yourself a huge favor. Consume low-fat dairy products, dark green leafy vegetables, or calcium-fortified cereals to get your dose. You can also take a calcium supplement if you still feel you are not getting enough. Don’t forget the vitamin D, too! It helps you absorb the calcium correctly. Many people take magnesium with their calcium as well, as your body does need a balance of the 2 minerals to stay healthy and protect your bones.

Exercise More

Exercise can increase body strength a considerable amount. Strength-training workouts prove ideal because they ensure you build up your strength and keep your bones as strong as possible --- and the muscles that support them. You can pair these workouts with balance exercises that will help prevent falls.

Preventing osteoporosis should be a primary concern for all adults, but it is a disease that affects many more women than men. With these 4 tips in mind, you can lower your chances of developing the disease and keep your bones as healthy as possible in the years to come.