8 Things That Will Reduce the Risk of Osteoporosis

Since living in a sedentary lifestyle has caused a drastic change in our food consumption patterns, we have become accustomed to gorging onto junk and unhealthy foodstuffs that are devoid of essential nutrients. Owing to this, a bone disease called osteoporosis that has become prevalent in the recent decades is taking toll on increasing number of people’s health across the globe.

Osteoporosis is a condition where a person’s bones become weak and brittle, thereby, weakening the support it renders to the muscles and nerves. It mostly attacks the joints and this is why, many medical experts have revealed that significant rise has been noted in the number of osteoporosis patients in the age group of 35 to 50. While unhealthy diet has been a major determinant for suffering from this disease, it is basically low calcium diet for prolonged time period that causes bone to lose its strength and vitality. While you may have lovingly chewed those calcium tablets and consumed milk during your childhood and adolescence period, the lack of this mineral during your youth can improve the chances of osteoporosis.

Additionally, calcium must be accompanied by vitamin D, one of the most essential vitamins that aids in calcium absorption in the bones and it has been adjudged as the most ignored vitamin too. If you want to enjoy better health in your old age, start building your health foundation today. Its never too late to imbibe a new habit.

Presented here are 8 things that will reduce the risk of osteoporosis only if you decide to munch on healthy foods, perform light exercises regularly, sleep tight and try to live a stress free life:

1. Milk

Since childhood, you might have been forced to drink milk on the pretext that it will make your bones strong. This is true because milk is an ample source of calcium and during growth years, your body requires high calcium dosage for strengthening teeth and bones. But developing this habit and following it ritually throughout your life will definitely ensure that you don’t suffer from low bone density. Having a glass of milk and milk products everyday will suffice the calcium requirements of your body.

2. Basking In The Sunlight

While you ensure to meet your body’s calcium requirements, don’t forget to inculcate in yourself the habit of basking in the sunlight. Your body requires vitamin D to let the bones assimilate the calcium and the early morning sunlight is an excellent source of vitamin D. So start exposing yourself to the refreshing morning sun to grab this essential nutrient at no cost.

3. Yoghurt

This yummy dairy product is packed with the goodness of calcium and vitamin D. If you consume a bowl of yoghurt each day, then you will contributing a great deal in strengthening your bones. Medical studies have found that regular consumption of yoghurt can remarkably reduce the risk of osteoporosis.

4. Frequent Oil Massages

When you were a baby, you received those painful seeming body massages. But it is due to these body massages that you had proper bone growth and health. As we grow older, we hardly massage our body as we perceive that it is only meant for infants. But this notion needs to be amended. Massages are extremely essential for relieving stress and pain accumulation in the muscles and bones. Proper and regular oil massages can definitely improve your bone’s strength, sustainability and flexibility.

5. Broccoli

Though it may not be one among your favourites, but you now have a reason to incorporate this super food in your platter. This gorgeous looking green veggie is an absolute concentration of varied nutrients like vitamin K and calcium. So if you want to prevent osteoporosis, then start having broccoli in your diet to enjoy increased bone vitality.

6. Almonds

Not many people know that consuming handful almonds each day can contribute up to 18 percent of the total calcium requirement of your body. They not only aid in improving your bone density but also support in weight loss. Losing weight and maintaining the right body mass index is essential to prevent osteoporosis as it has been studied that obesity can be one of the root causes for poor bone health and osteoporosis.

7. Orange Juice

This pulpy fruits is not only an abundant source of vitamin C that boost your immunity level but also has reasonable amounts of calcium to help your bones get a boost of strength. Providing you about 6 percent of daily calcium requirement, sipping an orange juice will definitely cater multiple needs of your body.

8. Bananas

This fibre rich fruit is stored with essential minerals like calcium and potassium in huge quantities. Both of these minerals are effective in improving the bone density and helps in strengthening your bone health’s foundation. Having two to three bananas daily will take care of your body’s calcium and potassium requirements.