The risk of osteoporosis can be reduced by changing eating and lifestyle habits, it is important to exercise regularly, in addition to increasing the consumption of foods rich in calcium and vitamin D, such as milk and dairy products, eggs and blue fish. .Like what. In addition, it is recommended to expose yourself to the sun for about 20 minutes in low heat hours, without the use of sunscreen, so that the body produces more vitamin D, directly interfering with bone health.
These treatments help maintain bone strength and delay bone loss, preventing osteoporosis, which is often more common after age 50 and is characterized by decreased bone mass, resulting in increased bone fragility and an increased risk of fractures. Learn how to identify symptoms of osteoporosis.
- Prevention of osteoporosis should be done throughout life.
- Starting in childhood with the adoption of simple habits.
- Such as:.
For older people, it is important that the home is safe to prevent falls and reduce the risk of fractures, as it is normal for bone loss during the aging process. For example, it is recommended that you do not have carpets in the house and a bathroom to place non-slip floors and protective grilles.
Discover more tips for strengthening bones and preventing the onset of osteoporosis by watching this video from our nutritionist and physiotherapist:
The prevention of osteoporosis can also be done through the diet, which must be rich in calcium, which is a fundamental mineral for the skeleton formation process, in addition to ensuring bone resistance and participating in the processes of muscle contraction, hormone release and blood clotting. . The most recommended calcium-rich foods are skim milk, yogurt, dark green leafy vegetables, dried fruits and tofu, for example.
In addition to calcium-rich foods, it is important to have an adequate intake of vitamin D, as this vitamin is important for promoting calcium absorption in the body. Vitamin D-rich foods that help prevent osteoporosis include eggs, cod liver oil, or cooked salmon. Learn about other foods that help prevent osteoporosis.
As an alternative to the diet, you can take a calcium and vitamin D supplement, under medical supervision, which can be purchased from pharmacies, health food stores or hypermarkets in pill form.
Watch the video below on how to eat a calcium-rich diet to prevent osteoporosis: