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. Read the rest of this entry »