To reduce the risk of osteoporosis it is recommended to increase the consumption of foods rich in calcium, such as milk and dairy products, and vitamin D as chicken eggs or eggs, for example. In addition, it is important to practice regular exercise, such as bodybuilding or running, and get sun for about 20 minutes a day in the lower heat, without using sunscreen.
This care helps maintain strong bones and slow bone loss by preventing the onset of osteoporosis, which is usually more common after age 50. Learn how to identify the symptoms of osteoporosis.
How to prevent
The prevention of osteoporosis should be done from childhood through the adoption of simple habits, such as:
- Practice physical activities, such as walking, for example, because sedentary lifestyle favors the loss of bone mass. High-impact exercises, such as running, jumping, dancing and climbing stairs, for example, help strengthen muscles, ligaments and joints, improving bone density. In addition, weight lifting exercises or bodybuilding exercises promote the use of muscle strength, causing tendon force on the bones to increase bone strength;
- Being 15 to 20 minutes exposed to the sun, without using sunscreen, as it stimulates the production of vitamin D, which is fundamental in the process of calcium absorption;
- Stop smoking because cigarette smoking is associated with an increased risk of osteoporosis;
- Decrease consumption of alcoholic beverages ;
- Have a balanced diet, rich in dairy foods such as milk, cheese and derivatives, as they are the main sources of calcium, in addition to consumption of foods rich in vitamin D, such as egg or chicken liver, for example.
In addition to these measures, it is important to have a safe home, to prevent falls and reduce the risk of fractures. Therefore, it is recommended not to have carpets and in the bathroom put non-slip floor and protection bars. Such care should be done primarily by people who have a higher risk of developing osteoporosis, such as women, smokers, the elderly or people with a history of osteoporosis.
Learn other tips to strengthen bones and prevent the onset of osteoporosis by watching this video from our nutritionist and physiotherapist:
What to Eat to Reduce the Risk of Osteoporosis
The prevention of osteoporosis can also be done through diet, which should be rich in calcium, which is a fundamental mineral for the process of skeletal formation, as well as ensuring bone strength and participate in the processes of muscle contraction, hormone release and blood coagulation.
In addition to foods rich in calcium, it is important to have adequate intake of vitamin D, as this vitamin is important for promoting the absorption of calcium in the body.
The most recommended calcium-rich foods are skim milk, yogurt, dark green leafy vegetables, dried fruit and tofu, for example. Foods rich in vitamin D that help prevent osteoporosis are eggs, cod liver oil or cooked salmon, for example.
Here's how to make a calcium-rich diet to prevent osteoporosis:
As an alternative to food, you can take a supplement of calcium and vitamin D under medical guidance, which can be bought in pharmacies, health food stores or hypermarkets in the form of tablets. Learn more about how this calcium and vitamin D supplement works.
