5 Health Tips to Lower Your Risk of Osteoporosis

Osteoporosis is a common disease that affects over 50 million U.S. adults. Not to be confused with osteoarthritis, it specifically involves the loss of density. When your bones become less dense, they'll be more susceptible to fractures. Slipping and falling, for example, may cause a fracture -- even if you fall from a non-elevated surface. You can lower your risk of osteoporosis, however, by following these five health tips.

#1) Perform Resistance Training Exercises

Resistance training exercises can lower your risk of osteoporosis. When exposed to resistance, both the muscles and bones in your body will respond in certain ways. Your muscles, for example, will develop new tissue so that they are stronger than before. Conversely, your bones will become denser so that they too are stronger.

#2) Increase Calcium Intake

Calcium plays an important role in protecting against osteoporosis. It's an essential nutrient that's used to build stronger bones. Research, in fact, shows that roughly 65% of bone density comes from calcium. If you don't get enough calcium in your diet, you'll be at a greater risk of osteoporosis. Therefore, you should strive to consume plenty of calcium in your diet.

#3) Go Outside When It's Sunny

It may sound unusual, but spending time outdoors on sunny days can lower your risk of osteoporosis. Sun exposure is a catalyst for vitamin D production. While vitamin D is available in food sources, such as fish, your body will produce it naturally in response to sunlight. Vitamin D, of course, works in conjunction with calcium to support strong bones. Vitamin D essentially allows your body to absorb calcium so that it can be used to build stronger bones.

#4) Manage Your Weight

Weight management can lower your risk of osteoporosis. People who are overweight are more likely to develop osteoporosis than those who maintain a healthy weight. By managing your weight, your bones won't be exposed to as much stress. Therefore, you'll have a lower risk of osteoporosis as well as many other chronic diseases.

#5) Check Your Medication

If you currently take any prescription medication, you should check it to see whether or not it affects your bone health. Some types of medication can contribute to the loss of bone density. And if your bones lose too much of their original density, it can lead to osteoporosis. Talk with your doctor about alternative medications that don't have an adverse effect on your bone health.