– Get enough calcium and vitamin D: Aim for daily intake through diet or supplements.
– Engage in weight-bearing exercises: Activities like walking, dancing, and jogging strengthen bones.
– Include muscle-strengthening exercises: Use weights or resistance bands to build muscle.
– Eat a balanced diet: Focus on foods rich in calcium, protein, and magnesium.
– Avoid smoking: Smoking is linked to decreased bone density.
– Limit alcohol consumption: Keep intake to no more than 2-3 drinks per day.
– Maintain a healthy weight: Avoid being underweight or overweight, as it can harm bone health.
– Stay active: Regular physical activity is crucial for bone strength.
– Discuss risk factors with your doctor: Get evaluated for osteoporosis risk and consider bone density testing.
Citations:
[1] https://www.piedmont.org/living-real-change/5-ways-to-prevent-osteoporosis
[2] https://www.osteoporosis.foundation/patients/prevention
[3] https://www.nia.nih.gov/health/osteoporosis/osteoporosis
[4] https://www.webmd.com/osteoporosis/osteoporosis-prevention
[5] https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989
[6] https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
[7] https://www.healthline.com/health/managing-osteoporosis/7-day-osteoporosis-diet-plan
[8] https://my.clevelandclinic.org/health/diseases/4443-osteoporosis
