It is critical for people with osteoporosis to take the proper steps in order to achieve proper bone health. Exercise, a diet rich in calcium and nutrients, limited alcohol intake, and abstinence from smoking are all simple steps that a person can take in order to achieve healthy and strong bones.
Here is a simple 5 step guide that you can follow to reverse or prevent osteoporosis and get healthier bones.
Step 1: Get the recommended daily intake of Calcium and Vitamin D
Calcium is the most important nutrient that helps build young and strong bones. Vitamin D, is the second most import nutrient because it helps the body absorb calcium. Men and especially postmenopausal women need a daily intake of 1200 miligrams of calcium and at minimum 500 IU’s of Vitamin D for healthy bones. Luckily many of the foods we eat today are high in calcium. Foods such as low fat milk, cottage cheese, salmon, spinach, and even sardines can help you increase your calcium intake and build healthy bones.
Step 2: Take A Calcium Supplement
Calcium supplements offer the body an increased level of calcium outside of the calcium found in food. Many of these supplements as well as vitamin D and magnesium can easily be purchased over the counter or though online retailers. It is best to check with your doctor before taking a calcium or vitamin supplement.
Step 3: Exercise for better bone health
Getting the right type and right amount of Calcium is important but its worthless if the bones are not ‘encouraged’ to grow through proper exercise. The body needs about 30 minutes of simple weight bearing exercise a day in order to build healthy and strong bones. The easiest and most convenient form of exercise is walking. Simply walk 30 minutes a day to increase your bone development.
Step 4: Don’t smoke and limit Alcohol intake
Nicotine that is found in cigarettes is extremely harmful to bone growth and development. It will slow bone growth and bone remodeling as well as make bones weak and brittle.
Step 5: Talking To Your Doctor and Get A Bone Density Exam
Talking to and getting the most updated advice from your doctor is vital to proper bone health. Ask your doctor how you can improve bone remodeling, what medications you should take for bone growth, how you can prevent fractures, and what the best form of calcium for your body is. Also, make sure you schedule a bone density exam to see if you are at risk for osteoporosis or bone fractures.
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Richard Siders is the author of www.youngbones.com where he offers the latest tips, reviews, and advice relating to healthy bones, bone remodeling, osteoporosis in postmenopausal women, and calcium supplements.
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