The most important ways to prevent osteoporosis:
Osteoporosis also occurs when the body loses a lot of bone or does not produce enough of it, and the methods of preventing it are as follows:
1- Take calcium and vitamin D:
Low calcium consumption is associated with reduced bone mass and increased risk of fractures, so the body needs enough to prevent osteoporosis, so add cheddar cheese, skim milk and cooked beans to obtain calcium. Vitamin D can be used through sunlight.
2- Eat fruits and vegetables:
Fruits and vegetables, which are good sources of calcium and vitamin D, which are essential for bone health, should be eaten. Cabbage, cabbage, broccoli, and citrus fruits such as grapefruit, figs, oranges, dried plums or prunes, should be eaten to increase the consumption of calcium and vitamin D.
3- Limit your intake of caffeine and sodium:
People at risk of developing osteoporosis should avoid caffeine and salt because they reduce calcium absorption, which leads to osteoporosis.
4- Maintain regular exercise:
Inactivity can reduce bone density, which may increase the chances of developing osteoporosis, so it is preferable to do about 150 minutes of moderate-intensity aerobic exercise per week to maintain bone strength for the elderly.
5- Quit smoking:
Smoking affects the body’s ability to absorb calcium and works to reduce bone density and weak bones. Smoking cessation must be done to reduce bone loss and reduce the risk of osteoporosis.
Alcohol consumption affects bone health and increases the risk of osteoporosis.