Osteoporosis is one of the most widespread bone conditions around the world. This health condition which makes your bones become fragile and weak, affects an estimated 75 million people in Europe, USA, and Japan. According to The International Osteoporosis Foundation, osteoporosis causes more than 8.9 million fractures annually, resulting in an osteoporotic fracture every 3 seconds.
We’re sure that there are things you can try in your 20s and 30s to help ensure your bones stay healthy and flexible through your 60s. Just make sure you know all of your existing conditions and medications, and consult with your doctor beforehand.
And be sure to read to the end of the article, we’ve prepared an important bonus for you!
10. Make sure you get enough calcium.
If you ask a random person how to protect your bones, they most likely will mention calcium in their answer. Our bones do contain 99.5% of the total calcium in our body, so to keep osteoporosis at bay, the first thing to do is to make sure you consume enough of this nutrient.
Recommendation: According to The National Osteoporosis Foundation (NOF), the amount of calcium you need (both from food and supplements) depends on your gender and age.
- Women: age 50 and younger need 1,000 mg daily, age 51 and older need 1,200 mg daily.
- Men: age 70 and younger need 1,000 mg daily, age 71 and older need 1,200 mg daily.
Sources of calcium: sardines and canned salmon, soybeans and tofu, almonds, cheese, milk, spinach, and orange juice.
9. Don’t forget about vitamin D.
Vitamin D is one of the most important micronutrients in our bodies. It’s also called the sunshine vitamin as it’s produced in your body when you’re exposed to sunlight. Vitamin D is involved in numerous processes, including brain function. It’s also essential for healthy bones and teeth simply because it helps to absorb calcium.
Even if you get enough calcium but not enough vitamin D, you are still at risk of getting osteoporosis and osteomalacia (softening of the bones).
Recommendation: The National Institutes of Health (NIH) recommends 600 IUs (15 mcg) daily for both men and women from ages 1 to 70, including periods of pregnancy and breastfeeding, and 800 IUs (20 mcg) for older people.
Sources of vitamin D: fatty fish like tuna and salmon, dairy products, cereals, beef liver, cheese, and eggs.