Stopping weak bones and increase bone thickness is definitely an interesting subject for discussion.
This is due to a growing number of cases of osteoporosis that occurs, especially in women over the age of 50 years.
Bone loss is most common in the spine, hips, and ribs.
Nearly a third of women and one-sixth of men are likely to experience a hip fracture in their lifetime, even 12-20% of cases can lead to death.
Therefore, to protect and strengthen bones is important thing to do, especially for women.
Here are 7 tips on how to prevent osteoporosis naturally:
1. Calcium intake
Calcium supplements can slow the rate of bone loss by 30-50%. However, instead of supplements, would be nice if we could get natural calcium intake from food.
Therefore, make sure to consume foods and beverages cracked containing calcium and taking calcium supplements if necessary.
Natural calcium sources including the asparagus, beans, almonds, whole grains, and fresh green beans. Salmon and sardines are excellent sources of calcium as well.
2. Vitamin D
Vitamin D stimulates the absorption of calcium. Sunlight will help optimize the performance of vitamin D. Therefore basking in the morning to get some sunshine is one thing you can do to prevent osteoporosis.
Speak to your physician about the potential for taking magnesium and boron supplements can also be considered.
3. Avoid smoking, coffee, and alcohol
To prevent osteoporosis means you should avoid coffee, cigarettes, and alcohol because all three negative impact on bone health. Not only that, they also considered to increase the risk of osteoporosis.
4. Avoid Soft Drink
Especially the carbonated soft drink is one of the factors that contribute to bone loss.
Acids contained in soda can remove tooth enamel and spent the calcium deposits in the bones.
5. Sport
One of the easiest ways to prevent osteoporosis is to exercise regularly.
Doing regular exercise is very good for strengthening bones. Some types of exercise that can be considered include aerobics, yoga, or weight training.
6. Greens
Green leafy vegetables contain a variety of vitamins and minerals essential for maintaining bone health, such as vitamin K1, calcium, and boron.
Therefore, green vegetables can be great body armor from osteoporosis attack.
Some green vegetables that might be consumed to prevent weak bones among other medication are green spinach, broccoli, kale, and mustard veggies.
7. Green tea
Drinking green tea can prevent osteoporosis by maintaining bone density.
A study published in the Journal of the American College of Nutrition showed that women aged 70-85 years who drank tea regularly had higher hip bone density than women who did not drink tea.
This is due to a growing number of cases of osteoporosis that occurs, especially in women over the age of 50 years.
Bone loss is most common in the spine, hips, and ribs.
Nearly a third of women and one-sixth of men are likely to experience a hip fracture in their lifetime, even 12-20% of cases can lead to death.
Therefore, to protect and strengthen bones is important thing to do, especially for women.
Here are 7 tips on how to prevent osteoporosis naturally:
1. Calcium intake
Calcium supplements can slow the rate of bone loss by 30-50%. However, instead of supplements, would be nice if we could get natural calcium intake from food.
Therefore, make sure to consume foods and beverages cracked containing calcium and taking calcium supplements if necessary.
Natural calcium sources including the asparagus, beans, almonds, whole grains, and fresh green beans. Salmon and sardines are excellent sources of calcium as well.
2. Vitamin D
Vitamin D stimulates the absorption of calcium. Sunlight will help optimize the performance of vitamin D. Therefore basking in the morning to get some sunshine is one thing you can do to prevent osteoporosis.
Speak to your physician about the potential for taking magnesium and boron supplements can also be considered.
3. Avoid smoking, coffee, and alcohol
To prevent osteoporosis means you should avoid coffee, cigarettes, and alcohol because all three negative impact on bone health. Not only that, they also considered to increase the risk of osteoporosis.
4. Avoid Soft Drink
Especially the carbonated soft drink is one of the factors that contribute to bone loss.
Acids contained in soda can remove tooth enamel and spent the calcium deposits in the bones.
5. Sport
One of the easiest ways to prevent osteoporosis is to exercise regularly.
Doing regular exercise is very good for strengthening bones. Some types of exercise that can be considered include aerobics, yoga, or weight training.
6. Greens
Green leafy vegetables contain a variety of vitamins and minerals essential for maintaining bone health, such as vitamin K1, calcium, and boron.
Therefore, green vegetables can be great body armor from osteoporosis attack.
Some green vegetables that might be consumed to prevent weak bones among other medication are green spinach, broccoli, kale, and mustard veggies.
7. Green tea
Drinking green tea can prevent osteoporosis by maintaining bone density.
A study published in the Journal of the American College of Nutrition showed that women aged 70-85 years who drank tea regularly had higher hip bone density than women who did not drink tea.
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