Contributed by Tabitha R.

Osteoporosis affects nearly 75 million people in Europe, Japan and the United States.  Osteoporosis is a disease that affects the bones ability to rebuild themselves and they grow weaker and break easily.   There are several ways that you can help prevent and repair your bones 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.

Don’t smoke.  This helps prevent lots of health problems, including osteoporosis.

Alcohol in moderation only.  One drink a day is okay. Drinking 7 drinks in one sitting because you didn’t have one drink a day isn’t good.

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.

Medication. Some medication can increase bone loss so if you are taking medication for lupus, arthritis, asthma, seizures, endometriosis or antacids that contain aluminum.  Ask your doctor about these medications and any concerns that you have.


How could you incorporate these lifestyle changes into your daily life?