More than 40 million people in the United States have been diagnosed with osteoporosis. Taking measures to keep your bones strong — even at a young age — can go a long way towards preventing this condition. Here are some steps you can take now.
A sedentary lifestyle puts you at risk for bone loss. Ward it off by starting an exercise regimen that includes plenty of weight bearing activities like walking, running, or tennis. Aim for at least 30 minutes every day. Also, resistance training with weights has benefits as well.
Assess your calcium needs
The RDA for calcium in adults is 1,200 IU; for vitamin D, it’s 600. Ask your doctor to check your levels and discuss ways to boost them if you’re deficient. Food sources include dairy products (such as low-fat milk and cheese), leafy greens, fortified cereals, and breads and juices. Consider supplements as well — provides essential vitamins and minerals with calcium and vitamin D3, promoting both the formation and maintenance of healthy bone and joint tissue.
Limit alcohol consumption
Heavy drinking has been linked to premature bone loss. Alcohol is known to decrease bone mass and increase the risk of fractures. If you choose to drink, do so in moderation to protect your bones — and your overall health.
Don’t smoke There are plenty of reasons not to light up. Here’s another: Smoking prevents blood flow to your bones, which can weaken them over time. Plus, smoking inhibits calcium absorption as well as the production of estrogen — a hormone that helps women maintain strong bones.
Prevent bone loss naturally — before it’s too late. A healthy lifestyle that includes physical activity, a balanced diet, and the right supplements, customized to YOUR DNA! can help protect your bones and avoid osteoporosis.