Lifestyle changes to beat osteoporosis | Tim Spector & Prof. Cyrus Cooper
Dietary Changes:
Calcium-rich foods: Consume dairy products (milk, yogurt, cheese), leafy greens (kale, spinach), fortified cereals, and almonds.
Vitamin D: Get adequate vitamin D through sunlight exposure or supplements.
Protein: Include lean protein sources like fish, poultry, beans, and lentils.
Limit sodium: Excessive sodium can increase calcium excretion.
Exercise:
Weight-bearing exercises: Activities like walking, running, dancing, and weightlifting help build bone density.
Resistance training: Using resistance bands or weights can strengthen muscles and indirectly support bone health.
Balance exercises: Improve stability and reduce the risk of falls, which can lead to fractures.
Lifestyle Factors:
Quit smoking: Smoking accelerates bone loss.
Limit alcohol: Excessive alcohol consumption can interfere with calcium absorption.
Maintain a healthy weight: Being overweight or underweight can increase the risk of osteoporosis.
Fall prevention: Make your home safer by removing clutter and installing grab bars.
Medical Considerations:
Regular check-ups: If you’re at risk due to age, family history, or other factors, schedule regular bone density scans.
Medication: Your doctor might recommend medication to help increase bone density or treat osteoporosis.
Remember: It’s important to consult with a healthcare professional before making significant changes to your lifestyle or starting a new exercise regimen.