Prevent Osteoporosis with These 6 Tips

Osteoporosis is a disease that leads to fragile bones. It manifests itself by making the bones more porous and thinner, causing them to break or fracture more easily.

According to the National Osteoporosis Foundation, this disease threatens 44 million Americans, particularly women and the elderly. Unfortunately, because osteoporosis generally produces no symptoms until it is very advanced - and, even then, the first sign is usually a broken or fractured bone - most people don't even realize they're at risk.

Because of this, everyone should take steps to prevent osteoporosis. Here are 6 ways you can build - and maintain - your bone mass, which will help prevent this disease:

Consume adequate calcium. Calcium is vital for maintaining bone strength, and some studies link inadequate calcium intake to increased risk of osteoporosis. Dairy products are good sources of calcium, as are calcium-enriched juices, soy products and even broccoli. If you're unable to consume enough calcium through your diet - experts recommend about 1,000 to 1,500 milligrams per day - consider taking a supplement.

Consume adequate Vitamin D. Unless you get adequate amounts of Vitamin D, your body will be unable to absorb all the calcium you're consuming. Vitamin D is absorbed from sunlight through the skin, so just standing outside for about 10-15 minutes can increase your Vitamin D intake. It's also found in certain foods, such as eggs. If you prefer to stay out of the sun, most multi-vitamins contain Vitamin D.

Exercise. Weight-bearing exercises - any exercise where your muscles work against gravity - help build muscle and bone mass. Good choices include walking, running, weight-lifting and step aerobics. Swimming and cycling do not provide the same bone-building benefits. Try to exercise for about 30 minutes a day, most days of the week.

Kick the habit. Excessive alcohol consumption can affect your body's absorption of Vitamin D, and cigarettes have been linked to higher rates of osteoporosis. Do your body - and bones - a favor and kick the unhealthy habits.

Certain steps can help prevent osteoporosis.

Credit: tdenham

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