If you think that osteoporosis is something you only have to worry about at a later age, then you are wrong. You should be mindful of the things that you do and the food that you eat even at a young age so you can make sure that you would not develop osteoporosis later on.
Below, we will discuss the things that you should remember when trying to prevent osteoporosis. Always seek the advice and help of a Provo ortho if you feel like there is something wrong with your bones.
Get Some Calcium
Your parents have a valid reason why they are insisting that you drink milk as a kid. Milk is a rich source of calcium, and you must get the right amount of it if you want to keep your bones healthy and strong. For women who are 50 years old and younger, a daily intake of 1,000 mg of milk is recommended. If you are 51 and older, then it is a must to get 1,200 mg of milk in a day to prevent those bones from cracking.
Exercise is a must if you want to build stronger and healthier bones. It helps stimulate the cells that work to keep your bones healthier and stronger. To promote bone health, make sure to do resistance and weight-bearing exercises at least three to four times per week. Weight-bearing exercises such as walking, running, aerobics, dancing, and hiking are great for your bones. Resistance exercises such as lifting weights will help exercise and make your bones a lot stronger.
Lead a Healthy Lifestyle
What you do now can affect your bone health in the near future. Believe it or not, bad habits such as smoking and drinking can lead to bad bone health. If you want to have healthier bones and overall better health, then you can choose to get rid of your bad habits such as smoking and drinking. You can still drink alcohol, but make sure to limit your consumption and never binge on it. You should also consider maintaining a healthy weight and eating a well-balanced diet. Exercise and keep your bones and joints moving so you can keep it healthy.
Don't Forget Protein and Vitamin D
Aside from calcium, you should also get the right amounts of protein and vitamin D to make sure that you will have healthier bones. Vitamin D helps the body absorb calcium, which is then used to strengthen the bones. If you want, you can take some vitamin D supplements to develop stronger bones. Eating protein can increase bone mineral density. Make sure to increase your protein intake by eating lots of lean meat. The recommended protein intake per day is 0.04 grams per pound of your body weight, so start computing and eating your proper intake of meat.
Seeing your ortho is still the best advice that we can give you if you want to keep your bones healthy. Always come in for a check-up and follow their advice so you can enjoy healthier bones and joints.