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How To Prevent Bone Loss

How To Prevent Bone Loss

By erika |April 2021

How do you prevent bone loss?

  1. Exercise regularly
  2. Consume at least 1,200 calories per day
  3. Consume enough calcium
  4. Don’t forget the vitamin D
  5. Try collagen supplements

Osteoporosis is a medical condition wherein bones become so weak and fragile that fractures can easily happen. Some don’t even realize they have osteoporosis until a fracture happens, as it does not show any signs or symptoms. Did you know that as you get older, your risk for osteoporosis gets higher? This is because as you age, bone mass stops increasing. This is why you need to know how to prevent bone loss. With steps you can take daily such as taking vitamins for adults and exercising regularly, you can reduce your risk. Keep on reading!

Exercise Regularly

Woman stretching her knees

After sitting for 8 hours in front of a computer, choosing to rest while watching TV is often the first option if you want to de-stress. But the more time you spend on sedentary activities, the higher your risk of osteoporosis. Make sure you take the time to move and exercise at least 30 minutes a day.

Resistance training can increase bone mass density in your body, including the spine and hips. Simple, regular exercises can also develop muscle strength and coordination, which can help you prevent falls that can lead to fractures. Try the following activities:

  • Walking
  • Hiking
  • Jogging
  • Tennis
  • Dancing
  • Weight Lifting

If you have medical conditions or are 40 years old and above, consult your doctor before starting an exercise regime.

Consume At Least 1,200 Calories Per Day

It is important to maintain a healthy weight, so you can reduce the risk of obesity-related problems. In fact, having excess kilograms is associated with having weak bones. At the same time, having low body weight is also a big factor in increased bone loss in postmenopausal women.

That’s why if you want to reduce your chances of getting this disease, it is important to maintain a stable weight by eating a balanced diet. The recommended calories you need per day are at least 1,200. Anything lower than a thousand can lead to faster bone loss.

Your daily diet should include a balanced amount of protein, fruits, vegetables, and vitamins that support bone health. 50% of your bones are made of protein and low intakes can decrease calcium absorption—which is a necessary nutrient for bones. Other than that, consuming yellow and green vegetables is recommended for bone maintenance.

Consume Enough Calcium

Consume Enough Calcium

Your childhood and adolescence is the time in your life where you build more bones. During this stage, your skeleton grows in size and density. You can keep growing until your late 20s. This is why you need to maintain your daily intake of calcium and vitamin D. If you don’t get the calcium you need from your diet, your body will obtain it from your bones. Your recommended dietary allowances are listed below:

  • Men aged 19 to 70 years: 1,000 mg
  • Men aged 71 years and above: 1,200 mg
  • Women aged 19 to 50 years: 1,000 mg
  • Women aged 51 and above: 1,200 mg

Don’t Forget The Vitamin D

You need enough vitamin D for your body to efficiently absorb calcium from your diet. In fact, individuals who are deficient in this nutrient are more likely to experience bone pain.

The best sources of vitamin D are salmon, mackerel, and tuna. You can also opt for fortified foods such as dairy and cereal. But to get the amount you need every day, a supplement is a good choice.

The amount of vitamin D you need daily is as follows:

  • Adults aged 19-70 years: 600 IU
  • Adults aged 71 and above: 800 IU

Try Collagen Supplements

Try Collagen Supplements

Many of you probably know that collagen is an important component of skin health. It promotes elasticity and reduces dryness and wrinkles. But aside from providing structure to your skin, it also plays a major role in building strong bones. As you age, your body produces less collagen.

Because of this, taking collagen supplements can be helpful for you. Together with calcium, postmenopausal women who consumed collagen experienced reduced bone loss. This happens because it can lower the compounds in your blood that promote the breakdown of bones.

Key Takeaway

To prevent osteoporosis, you should know how to prevent bone loss. This way, you can reduce your risks of developing this condition which can affect your quality of life. Regular exercise combined with a balanced diet with enough nutrients that promote bone health is key.

If you need calcium, vitamin D, and collagen supplements, you can check out the Puritan’s Pride online store! With affordable options and high-quality ingredients, you will only get the best supplements for your bone health.

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