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To prevent osteoporosis fractures, exercise regularly, eat a healthy diet with calcium-rich foods and supplements, and consume vitamin D. Avoid excessive salt and protein intake, and consult a doctor before starting an exercise program. Strengthen bones and muscles with strength and endurance training, balance and flexibility exercises, and wear shoes with good traction.
There are several ways to avoid osteoporosis fractures, which include plenty of exercise and a healthy diet, along with dietary supplements such as vitamin D and calcium. Proper nutrition and exercise not only help prevent bone thinning, but also help strengthen bones and the supporting muscles and tendons around the bones. A bone fracture most commonly occurs in the hip, wrist, and spine areas, so focusing on strengthening those areas will help avoid osteoporosis fractures.
Consuming plenty of calcium-rich foods such as dairy and dairy products and green leafy vegetables is a great way to prevent osteoporosis fractures. Calcium is absorbed into the bones to keep them strong and healthy. As we age, however, the body is unable to absorb calcium as fast as it used to, so a calcium supplement may be needed to increase calcium absorption.
Vitamin D may also help prevent osteoporosis fractures, because it is an essential vitamin that helps the body absorb calcium. This vitamin can be obtained from animal proteins, vitamin D-fortified foods, and vitamin D supplements, as well as through exposure to sunlight. Fifteen minutes of sun exposure is all you need each day if you have lighter skin, and if you have darker skin, you may need an hour. If you live in an area where sunlight is limited, you may want to consider taking a vitamin D supplement during the months when sunlight is limited.
Consuming salt and protein in moderation is also helpful in preventing bone thinning and bone fractures. Both salt and protein are essential for building strong bones. When taken in large quantities, however, they can have adverse effects and may increase the body’s need for more calcium.
Regular exercise is another way to prevent osteoporosis fractures. Be sure, however, to consult your doctor before starting any exercise program, especially if you already have osteoporosis. Your goal is to start with suitable exercises that help strengthen your bones and muscles, then slowly increase the intensity of those exercises. Starting with exercises that are too difficult could lead to injury.
Strength and endurance training are great ways to strengthen surrounding bones and muscles, and can help prevent a hip or wrist fracture in the event of a fall. Balance and flexibility exercises will help you reduce the risk of falling. Another way to reduce the risk of falling is to always wear shoes with good traction, especially if the weather is rainy or snowy.
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