What Can I Do To Prevent Osteoporosis?

Osteoporosis is a debilitating disease that affects the entire world population. The International Osteoporosis Foundation reports:

•    Worldwide, osteoporosis causes more than 8.9 million fractures annually, resulting in an osteoporotic fracture every 3 seconds.
•    Osteoporosis is estimated to affect 200 million women worldwide – approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80 and two-thirds of women aged 90.
•    Osteoporosis affects an estimated 75 million people in Europe, USA and Japan.

b.bonedraw

“Men don’t suffer from osteoporosis as often as women, but they are indeed vulnerable. The International Osteoporosis Foundation says that the lifetime risk of experiencing an osteoporotic fracture in men over the age of 50 is 30%, similar to the lifetime risk of developing prostate cancer.” That quote is from my post Are men vulnerable to osteoporosis as well as women?

Here are some steps you can take to prevent osteoporisis:

1. Calcium and Vitamin D are key. These minerals build strong, dense bones.

2. Exercise regularly. You need to do weight-bearing and muscle-strengthening exercise. Walking, dancing and running all help to build strong bones.

3. Eat fruits and veggies that have potassium and magnesium to help neutralize the acids that draw minerals out of the bones.

4. Quit smoking and reduce alcohol consumption.

To read further on this disease, check out the following posts:

What are Some foods to protect against Osteoporosis?

An Early Sign of Osteoporosis?

How to Beat Osteoporosis – Harvard

Is walking as effective as running?

Tony

 

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