Contributed by Tabitha R.
Osteoporosis affects nearly 75 million people in Europe, Japan and the United States. Osteoporosis is a progressive bone disease that is characterised by a decrease in bone mass and density and that leads to an increased risk of fracture. There are several ways that you can help prevent this disease through lifestyle changes.
Nutrition. It is important to have a healthy diet that includes lots of calcium and vitamin D. The USDA recommends at least 1200 mg of calcium every day and 800-100 IU of vitamin D. In order for your body to absorb vitamin D, you’ll also need to get 10-15 minutes of sun exposure every day. Other important nutrients are vitamin K, vitamin C, magnesium, and zinc, as well as protein.
Exercise. You do not need to do hours of aerobics everyday to build bone density. As a matter of fact, the ‘lighter’ exercises increase bone density and help prevent injury. These exercises include: Walking, dancing, running, climbing stairs, gardening, jogging, hiking, playing tennis, weight lifting, yoga and tai chi.
Reduce clutter in your home. Make sure you have a clear pathway to walk, your rooms are well lit and remove throw rugs that can make you slip and fall.