How to Reduce Osteoporosis

A person's bones are an essential part of their genetic makeup, and because they are responsible for physical activity, it is extremely important that the necessary health precautions be taken in order to maintain their strength. Osteoporosis is a disease that develops over time when the body receives too little calcium, vitamin D and other nutrient-rich foods. Osteoporosis causes the bones to become fragile, increasing the risks of fractures. But you can reduce the chances of developing osteoporosis by getting proper nutrition and exercise.

Things You'll Need

• Sunlight
• Calcium-rich foods
• Calcium supplements and vitamins
• A weight-bearing fitness program

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Instructions

• 1

  The most effective way to reduce osteoporosis is to incorporate a healthy amount of calcium and vitamin D into a diet. The recommended daily dosage for premenopausal women is 1,200mg, and 1,500mg for menopausal women. Men should consume an average of 1,000 to 1,600mg a day, children below 10 should consume 800mg, adolescents should consume 1,600mg and growing teenagers should consume at least 1,200mg per day.
  Calcium can be found in dairy products such as milk, eggs, cheese and yogurt, and non-dairy foods such as salmon, broccoli, peas, spinach, Brussels sprouts, sardines, almonds and tofu.

• 2

  Getting at least 15 minutes of sunlight per day will provide a natural source of vitamin D that is absorbed through the skin. Vitamin D is essential to building strong bones because it boosts the absorption of calcium into the bones. Vitamin D is also responsible for other processes in the body that require calcium.

• 3

  Choose vitamins and calcium supplements with enough vitamin D in order to replenish the body. Calcium supplements are highly recommended for active individuals, expectant mothers, menopausal women and individuals who take daily prescription medications, as these drugs can interfere with calcium absorption.

• 4

  Daily fitness is also essential to preventing the onset of osteoporosis. Doing weight-bearing exercises for at least 30 minutes every other day strengthens and develops the body's muscles and core. Strong back muscles are helpful in maintaining dense bones in the spine, which is responsible for supporting the body's weight. Too much exercise can damage or weaken bones if they are not properly armed with enough calcium and vitamin D.

• 5

  Improving the body's posture and stance is important to reducing osteoporosis. Correct posture helps the body stand upright and can decrease the "bent-forward position" that contributes to an overall weak structure.