Four Ways to Prevent Early Osteoporosis
Osteoporosis is a bone disorder that leads to a risk of bone fracture or broken bones. Characterized by reduced bone mineral density that can lead to cracking due to trivial trauma. This usually appears without signs before striking.
Osteoporosis can occur due to various factors. Despite aging, bone loss can also attack due to genetic factors, early menopause, and inadequate calcium intake in the body.
Here are some simple things you can do to prevent early osteoporosis, as quoted by Fit Sugar:
• Exposure to sunlight
Under our skin, there is vitamin D. When exposed to sunlight, this vitamin will be active and turn into vitamin D3. Active form of this vitamin is useful to maintain bone density and strength.
It does not take long to activate vitamin D3 in the body. Just 10 minutes before 09:00 am and after 15:00 pm. Adequacy of calcium and vitamin D from youth becomes important to consider if you want to avoid osteoporosis.
• Drinking milk
Milk is one of the best sources of calcium that acts to prevent bone loss. Make a habit of regularly consuming milk or other calcium-containing foods such as almonds, sardines, salmon, cereal, orange juice, and green vegetables.
Fitness activity is one key to keeping bones strong. Make sure to do exercise at least 30 minutes a day. Select the type of exercise that has the effect of making the bones stretch to increase bone density. What could be an option among others are yoga, running or strength training.
• Avoid alcohol and soda
Consumption of excessive alcohol or soda also increases the risk of osteoporosis. Therefore, limit consumption immediately.
Besides knowing the ways to prevent them, you should also know the factors that triggers osteoporosis.