Osteoporosis is one of the health problems, especially in the elderly, as it affects movement and normal coexistence and may be due to neglect in eating foods rich in vitamins. and calcium Therefore, proper nutrition is always recommended.
According to the website, mayoclinic There are some tips that help promote bone and muscle health and prevent osteoporosis, including:
1: Maintain a healthy weight
Being underweight or overweight is detrimental to bone health.
2: Do the right exercise
The combination of resistance training and aerobic weight-bearing exercises has been shown to boost bone mineral density and reduce the risk of osteoporosis, and the thicker your bones are, the less likely they are to fracture. You don’t need to be a bodybuilder either. Just 20 minutes of strength training is enough. With small amounts of weight and 15 minutes of weight-bearing cardio like walking or climbing stairs to protect your bones.
3: Eat a lot of fruits and vegetables
Eating a diet rich in fruits and vegetables reduces the risk of chronic disease, and it turns out that your intake also affects your bones. There is no doubt that fruits and vegetables are nutritious, but eating large amounts of them is associated with improved bone density and a reduced risk of osteoporosis.
4: Monitor your bone mineral density
Osteoporosis is often thought of as a silent disease. Unless you are actively monitoring your bone mineral density, you may not realize that you are losing a lot of bone mass so regular checkups are recommended.
5: quit smoking
Most adults know that smoking is bad for health, but you may not know that nicotine interferes with the way estrogen works in your body, negatively affecting bone density and paving the way for osteoporosis.
6: Get enough calcium
Calcium is essential for strong bones at all stages of life and especially as you move into the old years Your bones and teeth store nearly all of the calcium in your body, and getting it through diet and supplements is critical.
7: Get enough vitamin D
Vitamin D is another important nutrient that helps keep your bones strong, stave off osteoporosis, and facilitates the absorption of calcium, and when the supply is in short supply, your body will have no choice but to pull it from your bones to meet its daily needs.
8: Get a good sleep
Restorative sleep not only benefits your overall health, but is essential for bone health. Over time, not getting enough sleep negatively affects your bones and is linked to an increased risk of osteoporosis.