Did you know that approximately 54 million people have osteoporosis, and a majority of them are those in their golden years? Unfortunately, mature adults run a higher risk of developing osteoporosis – a disease where one’s bones become more brittle, less dense, and more likely to fracture. Thankfully, there are things you can do to prevent osteoporosis as a mature adult. Here is how you can prevent osteoporosis.
Consume the Appropriate Amount of Calcium
One thing you can do to prevent osteoporosis is to ensure you have great bone health. And what better way to do so than to consume an appropriate amount of calcium? The keyword, however, is the “right” amount of calcium. After all, more calcium intake does not mean better bone health. Males over 50 should consume 1000 mg of calcium, and females over 50 years are recommended to consume 1200 mg of calcium. Simply eat a well-balanced diet and fill in the remaining recommended intake with calcium supplements. You can also read nutritional labels to calculate your daily calcium consumption.
Have More Vitamin D
Another great source of strong bones has to be vitamin D. After all, vitamin D aids calcium absorption and utilization for bone health. And while the sun may radiate vitamin D, simply staying outdoors is not enough for most. Instead, it is best if you opt for vitamin D supplements, or eat food that is rich in vitamin D. If you are over 71 years old, aim for 800 international units of vitamin D daily. And for those that are 70 and younger, 600 international units of vitamin D is your recommended daily intake. Some delicious food that is vitamin D-rich includes fatty fish salmon, portobello mushrooms, yogurt, and orange juice.
Eat Foods Rich in Protein
Apart from Vitamin D, protein also plays a crucial role in preventing osteoporosis. This is because the consumption of protein has been proven to increase bone mineral density. This means that eating more foods rich in protein will cause your bones to be stronger, denser, and less likely to develop osteoporosis. And it is recommended for you to consume about -0.4grams of protein per pound of your body weight. Specifically, you can get protein from lean meats like beef, and lamb, or even dairy products like milk and Greek yogurts. Poultry like chicken or duck, and eggs are also excellent choices. If fruits are more up your alley, guava is a great option too. After all, it is one of the most protein-rich fruit available, where you can get 4.2 grams of protein in a single cup of guava.
You probably are aware that exercise is beneficial to your fitness, but did you know that it is also beneficial to your bone health? This is because exercise helps to activate the cells that help form bones. However, not just any workout will suffice. Instead, opt for 3 to 4 days a week, and conduct weight-bearing and resistance workouts to enhance bone health. Alternatively, 30 minutes of any physical activity daily is also effective. Nonetheless, remember to listen to your body when exercising, and be sure to take breaks when you feel too tired.