Preventing Osteoporosis Through Diet and Exercise

Preventing Osteoporosis (Image Source: Shutterstock)

What is Osteoporosis?

Women lose up to twenty percent of their bone density in the first five to seven years after menopause. About half of all women over fifty and a quarter of men will break a bone due to osteoporosis.

Osteoporosis — Causes, Symptoms, Diagnosis, Treatment, Pathology ︱Osmosis
  • Hormone-related disorders that can trigger osteoporosis
  • Family history of osteoporosis
  • BMI of 19 or less
  • Long times of inactivity
  • Heavy drinking or smoking
  • Long-term use of steroid tablets

National Osteoporosis Awareness and Prevention Month

May is National Osteoporosis Awareness and Prevention Month. It’s a time that reminds everyone about the importance of bone health and how healthy habits build strong bones that last a lifetime.

May is National Osteoporosis Awareness and Prevention Month. (Image Source: Shutterstock)

Osteoporosis Prevention: Four Diet and Exercise Tips

The risk of osteoporosis increases as you get older. But there are things that you can do at any age to prevent your bones from weakening.

Incorporate Key Nutrients for Bone Health

What you eat can affect your bones. By eating a well-balanced diet with plenty of variety, you should have everything you need. You may need a boost in certain areas, depending on your diet. Key nutrients for bone health are calcium, magnesium, potassium, and vitamin D.

Calcium

Calcium is a mineral that’s found naturally in a variety of foods. Approximately ninety-nine percent of the body’s calcium is in bones and teeth. It’s the mineral that makes your bones and teeth strong and hard.

Add More Calcium to Your Diet (Image Source: Shutterstock)
  • Broccoli
  • Kale
  • Milk
  • Almonds
  • Brazil nuts

Magnesium

Magnesium plays an important role in supporting healthy bones. It helps to increase bone density and prevent osteoporosis. Foods high in magnesium include:

  • Dark green vegetables
  • Brown rice
  • Rye
  • Seeds

Potassium

Eating potassium-rich foods may be beneficial for preventing osteoporosis. One study found that daily potassium intake is significantly related to a decreased risk of osteoporosis in postmenopausal women.

  • Bananas
  • Avocados
  • Nuts
  • Tomatoes

Vitamin D

Vitamin D is another crucial element for bone health. Studies show that vitamin D and calcium together can help build strong, healthy bones in postmenopausal women. Low vitamin D levels could increase your risk of osteoporosis and broken bones. You can get vitamin D from either your food, the sun, or a supplement like Thorne Vitamin D 5000.

  • Oily fish like herring and salmon
  • Eggs
  • Fortified foods
Richest Vitamin D Foods | Healthy Foods | Foodie Features | The Foodie

Limit Processed Foods

Try to avoid or at least limit processed foods that are low in nutrients and high in sodium. Sodium can interfere with calcium absorption, so aim for less than 2300mg/day. If a food label reports that a serving of food contains twenty percent or more of your daily sodium requirements, then it’s a food high in sodium.

Watch Your Soda Intake

Be aware of your soda intake as it’s possible that its phosphoric acid content may compete with the calcium in your body. This could weaken your bones.

Be Aware Of Your Soda Intake. (Image Source: Shutterstock)

Add Weight-Bearing Exercises

Muscle strengthening and weight-bearing exercises are extremely important for maintaining strong, healthy bones.

Exercises Are Great for Building Strong and Healthy Bones. (Image Source: Shutterstock)
  • Dancing
  • Hiking
  • Tennis
  • Jogging
  • Low-impact aerobics
  • Stair-step machine
  • Elliptical training machines
  • Weight training
  • Bodyweight exercises
  • Yoga
  • Pilates
  • Functional training
  • Crossfit WODs

Preventing Osteoporosis Through Lifestyle Changes

At any age, you can incorporate diet changes and exercise that help to prevent the onset of osteoporosis. Setting a foundation of strong and healthy bones will help you maintain your lifestyle as you get older. By eating foods rich in key nutrients, exercising regularly, and not smoking, you’re supporting healthy bones.

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