1. Avoid Substances That Deplete Calcium
While you can't reduce your genetic risk of osteoporosis, you can diminish your chances of getting or exacerbating the disease. Osteoporosis is a disease that weakens bones due to tissue loss. The prime element needed by bone tissue is calcium. Upping your intake of dietary calcium and cutting out substances that block calcium absorption can help to keep the threat of osteoporosis at bay. Hypertension, or high blood pressure, has been linked with this bone disease. Reducing salt, as well as alcohol and caffeine, can improve your body's ability to absorb calcium from the foods and supplements you take each day. Limiting phosphorus in your diet can help too. High phosphorus levels occur in red meat, dried beans and peas, nuts and peanut butter and soda pop.
2. Get Active and Stay Active
Exercise can help to stave off the onset of osteoporosis or to reduce the risk of falls in those who already have the disease. If you don't suffer from the condition, high-impact sports or activities, such as tennis, running or jumping rope, are recommended. If you are already at risk for fractures, try walking, dancing, or gardening instead. Everyone can benefit from some degree of strength training, either with weights or resistance bands, as counseled by a physician. It is best to start exercising as a child and keep it up throughout your life. A regimen of 45-minute sessions, three times per week, will improve balance and strengthen bones and muscles.
3. Prevent Falls and Fractures
If you already have osteoporosis, make it your priority to reduce your risk of falling and breaking a bone. At home, get rid of cords, rugs and low obstacles that might cause you to trip. Turn on lights, so you won't stumble in the dark. Wear enclosed shoes rather than open sandals or slippers. Add handholds or nonskid appliques to bathtubs.
When you're on the go, use mobility devices if you need them. Canes, walkers and motorized shopping carts at the grocery store can all help to prevent falls. If you run into difficult footing, ask someone for help. Any inhibitions you may feel will only last a few moments while a fracture resulting from a fall could take months to heal or even threaten your life.
