The best prevention for bone-thinning osteoporosis begins early — during the first two decades of life, when you can most influence your peak bone mass by getting enough calcium and vitamin D and doing bone-strengthening exercise. If you are over age 20, there’s no need to be discouraged. It’s never too late to adopt bone-preserving habits.
If you are a man younger than 65 or a premenopausal woman, these five strategies can help you shore up bone strength as a hedge against developing osteoporosis.
- Monitor your diet. Get enough calcium and vitamin D, ideally through the foods you eat. Although dairy products may be the richest sources of calcium, a growing number of foods, such as orange juice, are calcium-fortified. Fruits, vegetables, and grains provide other minerals crucial to bone health, such as magnesium and phosphorus.
- Maintain a reasonable weight. This is particularly important for women. Menstrual periods often stop in women who are underweight — due to a poor diet or excessive exercise — and that usually means that estrogen levels are too low to support bone growth.
- Don’t smoke and limit alcohol intake. Smoking and too much alcohol both decrease bone mass.
- Make sure your workouts include weight-bearing exercises. Regular weight-bearing exercise like walking, dancing, or step aerobics can protect your bones. Also include strength training as part of your exercise routine.
- Talk with your doctor about your risk factors. Certain medical conditions (like celiac disease) and some medications (steroids and others) can increase the chances that you will develop osteoporosis. It’s important to talk with your doctor to develop a prevention strategy that accounts for these factors.
For more on diagnosing and treating osteoporosis and developing an effective plan for your bones buy, Osteoporosis: A guide to prevention and treatment.
Below are spiritual recipe for health and wellness: Matthew E. McLaren
Psalm 35:18 I will give You thanks in the great congregation; I will praise You among a mighty throng.
1 Thessalonians 5:18 in everything give thanks; for this is God’s will for you in Christ Jesus.
Nehemiah 12:31 Then I had the leaders of Judah come up on top of the wall, and I appointed two great choirs, the first proceeding to the right on top of the wall toward the Refuse Gate.
John 6:11 Jesus then took the loaves, and having given thanks, He distributed to those who were seated; likewise also of the fish as much as they wanted.
Acts 27:35 Having said this, he took bread and gave thanks to God in the presence of all, and he broke it and began to eat.
Ephesians 1:16 do not cease giving thanks for you, while making mention of you in my prayers;
1 Thessalonians 1:2 We give thanks to God always for all of you, making mention of you in our prayers;
Psalm 30:4 Sing praise to the LORD, you His godly ones, And give thanks to His holy name.
Psalm 97:12 Be glad in the LORD, you righteous ones, And give thanks to His holy name.
Psalm 106:1Praise the LORD! Oh give thanks to the LORD, for He is good; For His lovingkindness is everlasting.
Psalm 107:1 Oh give thanks to the LORD, for He is good, For His lovingkindness is everlasting.
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