5 Latest Tips to Avoid Osteoporosis

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DO NOT immediately disappointed when the doctor diagnose you with osteoporosis. You can still recover it by starting to make lifestyle changes for healthy bones.

These efforts may indeed not going to help rebuild bone, if associated with age, but at least can slow bone loss. What should be done in order to keep our bones strong and healthy, so avoid osteoporosis? Follow these tips:

1. Watch Your Calcium Intake

Calcium is key to maintaining bone health. Dietary supplements could be an option, but it is best to try to get calcium through foods Adults should meet 1,000 milligrams (mg) of calcium per day, but if you are over 50 years, you need 1,200 mg of calcium every day, and 1,300 mg after menopause. Good food sources of calcium include:

a. Low fat dairy products like skim milk or ricotta cheese
b. Canned sardines in oil with bones
c. Calcium-fortified juice
d. Green leafy vegetables

2. Vitamin D Requirements
Vitamin D helps the body process calcium. The best sources of vitamin D are natural sunlight. 15 minutes in the sun without sunscreen is needed every day. However, there are people who should not be exposed to direct sunlight, such as skin cancer patients. They can get vitamin D from supplements. The dose required is about 400 to 800 IU a day. There is also a choice of foods rich in vitamin D:

a. Salmon, tuna, mackerel, sardines
b. Yolk
c. Dairy products

3. Eat fresh Foods
Bone health depends on a variety of foods that contain different vitamins and minerals. Eat colorful fruits and vegetables. According to the study, of 171 adults, it appears that those who diligently eating fresh fruits and vegetables can retain more calcium in the body.

4. Limit your alcohol consumption
Alcohol can impair the body's ability to absorb calcium. So, it is better to avoid or at least reduce consumption of alcohol. Limit caffeinated and carbonated drinks anyway. Caffeinated and carbonated drinks have a negative impact on the health of your bones.

5. Reduce salt
Eating salty foods cause your body to lose more calcium.