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How to Protect Against Osteoporosis

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Affecting up to 15% of all adults between ages 50 and 70, osteoporosis is a common disease in which the bones become weaker and less dense. It's normal for people to lose some bone density as they grow older. With osteoporosis, however, a significant amount of bone density is lost, which increases the risk of broken bones. So, what can you to do protect yourself from this common disease?

Drink More Milk

Cow's milk is one of the top food-based sources of calcium. This is important because calcium is used to increase bone density. Without calcium, your body won't be able to build strong bones. Therefore, you should consider drinking more milk to protect yourself from osteoporosis.

In addition to milk, you can acquire calcium from the following foods and beverages:

  • Cheese
  • Yogurt
  • Broccoli
  • Whey protein shakes
  • Spinach
  • Almonds

Get Some Sun

Exposure to sunlight promotes strong bones by providing you with vitamin D. The problem is that most people spend their days locked indoors. If you are vitamin D deficient, meaning you don't get enough of this vitamin, you are more likely to develop osteoporosis. To keep your bones strong, go outside for a minimum of 20 minutes each day.

Exercise

Exercising and bone health are closely related. Running, jogging, cycling and performing other exercises places pressure on your bones. It's generally not enough pressure to injure your bones, but it's still enough to stimulate bone development. Your body will respond to exercising by building stronger bones. And when you have strong bones, you're less likely to develop osteoporosis.

Reduce Stress

Stress has been shown to affect the body in many ways. It causes a hormonal imbalance, chronic fatigue, mood swings, and there's even some belief that it increases the risk of osteoporosis. It's best to err on the side of caution by working to reduce your stress levels. You can lower your stress levels by taking deep breaths, performing yoga, keeping a daily journal, or even watching a funny movie. As your stress begins to fade, you'll experience a world of new health benefits, only one of which includes stronger bones.

Eliminate Toxins

Toxins in your environment can harm your bones, making them less dense while simultaneously increasing the risk of osteoporosis. If you smoke cigarettes, for example, you may be unknowingly exposing to thousands of toxic chemicals. As these chemicals flow through your body, they disrupt otherwise normal processes, including the production of bone mass.

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