Did you know that osteoporosis affects more than 200 million women worldwide? Unfortunately, it affects one in three women over the age of 50.
Osteoporosis is a medical condition in which bone density is seriously reduced, leading to weakened bones. This can increase the risk of sudden and unexpected fractures. Let’s look at simple and effective methods to prevent this condition.
The first step is to boost your calcium intake. Women need around 1200 mg of calcium daily. Dairy products such as milk, cheese, and yogurt are excellent sources. Non-dairy options such as leafy greens, almonds, dry roasted soybeans, and salmon are very good sources.
Next up, Vitamin D is crucial. It helps our body absorb calcium better. Aim for at least 20 micrograms of Vitamin D per day. You can get it through sunlight exposure or supplements. Foods such as fatty fish, egg yolk, and fortified cereals can also help.
Weight-bearing exercises such as walking, jogging, and strength training can help maintain bone mass. 150 minutes of moderate-level exercise per week is good enough.
Alcohol and smoking can weaken your bones. Try your best to avoid them completely or limit them as much as possible.
Women over 65 or those with risk factors must consult a healthcare provider and test for bone density.
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