Simple Ways To Protect Your Bones And Prevent The Development Of Osteoporosis
The best defense against low bone mass, which can lead to osteoporosis, is to do simple things. And to start doing them as soon as possible. Keep in mind that it’s never too late to take control over your health.
How To Prevent Losing Bone Mass And Osteoporosis
1. Green Leafy Vegetables
Green vegetables, such as cabbage, kale and spinach, are rich in calcium. This mineral is an essential ingredient for the development and strengthening of the bones. The National Osteoporosis Foundation (NOF) suggests us to consume at least 1,200 milligrams of calcium per day.
All nuts are good for the human health. But almonds in particular, since they are rich in calcium, are great for the bones. Recommended daily intake is about 12 almonds per day. They will kill your food cravings, and also, they are good for weight balance. As an alternative, you can replace cow’s milk with some unsweetened almond milk. Besides having fewer calories, it also has more calcium and magnesium.
3. Vitamin D
Balanced levels of vitamin D in the human body is essential for calcium absorption. If your body lacks vitamin D, there’s a greater risk of developing osteoporosis.
4. Go For A Walk Or Run
Brisk walking or jogging will help you build muscle mass in the lower part of the body. In turn, this will give you the much needed strength later in life. Also, it’ll help you burn calories, and according to some new research, it’ll contribute to a healthier and longer life.
You do not have to go to the gym, or have a personal trainer, to strengthen the upper part of the body. You just need to do push-ups every day. It’ll keep you fit and it’ll prevent the development of osteoporosis.
6. Take The Matter Seriously
Broken bone can cause a complete chaos. Not just your physical health, but it can also destroy you mentally and emotionally. Thus, watch your step and be careful not to lose control and fall. Check your eyesight and hearing regularly, and wear an appropriate footwear. Do not hesitate and take measures to prevent the breakage from happening in the first place. You know what they say, it’s better to be safe than sorry.