Osteoporosis is one of the most common bone diseases in the world. This health condition, which fragile and weakens the bones, affects an estimated 75 million people in Europe, the United States, and Japan.
According to the International Osteoporosis Foundation, osteoporosis causes more than 8.9 million fractures per year, resulting in one osteoporotic fracture every 3 seconds.
We’re sure there are things you can try in your 20s and 30s to make sure your bones stay healthy and flexible until your 60s.
Just make sure you know all of your existing illnesses and medications, and consult with your doctor beforehand.
Ways to Strengthen Your Bones
7. Don’t Forget About Vitamin D
Vitamin D is one of the most important micronutrients in our body. It is also called the sunshine vitamin because it is produced in your body when you are exposed to the sunlight.
Vitamin D is involved in several processes, including brain function. It is also essential for healthy bones and teeth simply because it helps absorb calcium.
Even if you get enough calcium, but not enough vitamin D, you are still at risk of developing osteoporosis and osteomalacia (softening of the bones).
Recommendation: The National Institutes of Health (NIH) recommends 600 IU (15 mcg) per day for men and women ages 1 to 70, including periods of pregnancy and lactation, and 800 IU (20 mcg) for older people.
Sources of vitamin D: fatty fish like tuna and salmon, dairy products, cereals, beef liver, cheese, and eggs.
6. Keep Your Normal Weight
A strict diet can help you lose a few extra pounds, but it is not a healthy way to deal with them, and more importantly, losing weight, especially during the postmenopausal period, puts your bones at risk for low bone mass. and increased bone loss.
On the other hand, obesity is also a risk factor that contributes to bone fractures and breaks.
Recommendation: the best option here is to maintain your normal weight. Never eat a radical or hypocaloric diet and try not to gain too much weight, especially in short periods of time. Adopt a healthy lifestyle and opt for a well-balanced meal plan while keeping physically active.
5. Exercise Your Bones
After the age of 30, our body gradually begins to lose its bone mass. To help your bones stay healthy for as long as possible, you need to keep them fit with physical activity because our bones need exercise just like our muscles.
Recommendation: The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends weight-bearing types of exercise, such as weight training, brisk walking, running, and even dancing. Consult your doctor before starting any program and remember to listen to your body.
4. Watch Your Caffeine Intake
If you, like millions of people around the world, cannot imagine your mornings without a cup of coffee, you must know that there is such a thing as too much caffeine, especially for your bones.
Studies suggest that caffeine (when ingested in large amounts) is responsible for reducing bone mass and increasing fractures, as it has negative effects on calcium absorption.
Recommendation: Doctors assure us that it is safe for the average adult to drink up to 400 mg of caffeine (4 cups of coffee) per day. So if you have 4 or less, there’s nothing to worry about. If you drink more than that, your bones can suffer.
3. Your Bones Need Omega-3
Combined with moderate physical activity, omega-3 fatty acids have a significant effect on bone mineral density.
They increase the production of bone-forming cells called osteoblasts. Additionally, polyunsaturated fatty acids can help reduce joint pain caused by osteoporosis and rheumatoid arthritis.
Recommendation: According to the National Institute of Health, an average adult (18 years or older) needs 1.6 g (men) and 1.1 g (women) of Omega-3 per day.
Omega-3 sources: fatty fish such as mackerel, shellfish, nuts, chia seeds, etc.
2. Consume Enough Protein
Numerous studies have shown that protein intake is directly associated with a higher bone density index. In fact, calcium and protein work together to maintain healthy bones.
Recommendation: According to Harvard Health, the recommended dietary intake for protein is 0.8 grams per kilogram of body weight. But before starting a high-protein diet, consult your doctor, as excess calcium can cause serious health problems.
Protein sources: seafood, chicken, milk, cheese, eggs, beans, etc.
1. Limit Your Salt Intake
Japanese scientists say that excessive sodium intake puts bone health at risk. Most of us get sodium from regular table salt, which is bad because salt causes a loss of calcium that can lead to weak and brittle bones.
So, to prevent osteoporosis, try rethinking your diet and, in particular, your sodium intake.
Recommendation: The American Heart Association recommends no more than 2,300 mg per day and an ideal limit of no more than 1,500 mg per day for most adults.
Don’t delay your health, and even if you’re still 20 years old, start taking care of your bones today! Share this article with your friends who are serious about bone health.