The best way to fight against osteoporosis is to strengthen the bones, no matter what´s your age. These are some tips on how to do it.
Exercise regularly
Exercise is one of the most important things you can do to combat osteoporosis. Forcing a bone to bear a workload or against an opposing force (such as gravity) propels the body to produce more bone cells, increasing the mass of the bone and making it stronger.
A healthy diet
Maintaining a varied diet with a good amount of fruits and vegetables will help strengthen your bones.
-Peanut butter: A recent review of studies on nutrition and osteoporosis found that magnesium is a vital component for the strengthening, preservation, and reconstruction of bones. You can get 50 mg of magnesium by eating 2 tablespoons of peanut butter.
-Vinegar: A splash of vinegar when you are cooking soup will help to take out calcium from the bones. The same is done for green salads.
-Apples: Boron is a mineral that helps the body to maintain calcium, the building block of bones. It even acts as a mild estrogen replacement and the loss of estrogen is critical in the loss of bone at a high speed. Boron is found in apples and other fruits such as pears, grapes, dates, raisins, and peaches. It is also found in nuts such as almonds, peanuts, and hazelnuts.
-Banana: Eating a banana a day helps to build the bones. Studies have found that women with diets rich in potassium also have stronger bones in their spines and hips.
-Broccoli: Eat 1/2 cup of broccoli to get your daily dose of vitamin K. Studies are finding that postmenopausal women with low levels of this essential vitamin are more likely to have osteoporosis.
-Green leafy vegetables: Romaine lettuce, spinach, kale, and cabbage are good choices.
-Margarine: Spread a tablespoon of low-fat margarine on your toast to consume a dose of vitamin D. Vitamin D helps the body absorb calcium, a necessary ingredient for bone health.
-Milk: When it comes to strong bones, consuming enough calcium is imperative. A cup of milk can provide 300 mg of the 1,000 or 1,200 mg of calcium that is recommended to consume each day.
-Orange juice: Drinking a glass of juice helps you get your vitamin C needed for the body processes that rebuild bones, vitamin C is vital for the prevention of osteoporosis. Take some orange juice fortified with calcium and get a good dose of nutrients that make bones.
-Salmon and sardines: Both delicious fishes are rich in calcium and salmon is also a good source of vitamin D.
-Yogurt: Yogurt does not contain lactose anymore, so even many people who are lactose intolerant can eat and get the benefits of this high-calcium dairy product. You can eat it with fresh fruit or substitute it with sour cream in the different recipes.
