By | June 3, 2025
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How To Avoid Osteoporosis

To avoid osteoporosis, the goal is to build strong bones early and preserve bone density as you age. Here’s a science-backed, practical guide to preventing osteoporosis:

🦴 How to Avoid Osteoporosis

✅ 1. Get Enough Calcium

  • Adults (19–50): 1,000 mg/day
  • Women 50+ and Men 70+: 1,200 mg/day
  • Best sources:
    • Dairy: milk, cheese, yogurt
    • Leafy greens: kale, bok choy (not spinach—low bioavailability)
    • Fortified foods: cereals, plant-based milks

📝 Tip: The body absorbs calcium best in doses of ≤500 mg at a time.

🌞 2. Get Enough Vitamin D

  • Needed to absorb calcium effectively.
  • Sources:
    • Sunlight (10–30 mins/day depending on skin tone and location)
    • Fatty fish (salmon, sardines)
    • Fortified milk or cereals
    • Supplements (consult a doctor—ideal level is 30–50 ng/mL of 25(OH)D)

🏋️ 3. Exercise Regularly

  • Best types:
    • Weight-bearing: walking, jogging, dancing
    • Resistance training: bodyweight or weights
    • Balance exercises: tai chi, yoga (to prevent falls)
  • Aim for at least 30 minutes most days of the week.

🚭 4. Avoid Smoking and Excess Alcohol

  • Smoking: Reduces estrogen and damages bone-forming cells.
  • Alcohol: More than 2–3 drinks/day reduces calcium absorption and hormone levels.

⚖️ 5. Maintain a Healthy Weight

  • Underweight individuals have higher risk due to lower bone mass and estrogen/testosterone levels.
  • Avoid extreme dieting or long-term calorie restriction.

💊 6. Be Careful with Certain Medications

  • Long-term use of:
    • Corticosteroids (e.g., prednisone)
    • Anticonvulsants
    • Proton pump inhibitors (PPIs)
    • Some cancer or thyroid meds
  • If necessary, talk to your doctor about bone health monitoring and possible supplements.

👩‍⚕️ 7. Get Screened if You’re At Risk

  • DEXA scan (bone density test): Recommended for:
    • Women 65+
    • Men 70+
    • Younger individuals with risk factors (family history, fractures, low BMI, etc.)

🚨 Risk Factors You Can’t Change (But Can Act On)

  • Family history
  • Female, especially post-menopausal
  • White or Asian ethnicity
  • Small frame

If you’re in a high-risk group, start preventive steps earlier and more aggressively.