Things You'll Need:
- Calcium and Vitamin D
- Light weights
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Step 1
Spending a lot of time sitting puts stress on your spine. Instead of sitting straight, lean slightly backward in your chair.
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Step 2
Take a daily dose of calcium with vitamin D. This is one of the best ways to prevent osteoporosis naturally.
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Step 3
Walking just 15 minutes a day keeps away bone loss up to seven year longer than usual.
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Step 4
Spice up your foods with turmeric. Research shows the polyphenois in this Indian herb block bone-thinning compounds.
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Step 5
AFter checking with your doctor, take a daily low dose of aspirin to increase bone density by preventing your immune system from mistakenly attacking bone-forming stem cells.
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Step 6
Go soy. Harvard doctors say calcium in both supplements and food help people prevent osteoporosis. Most soy milk is enriched with calcium. Drink one and a half glasses a day.
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Step 7
Light weight lifting helps prevent osteoporosis. Buy some 10 pound weights. Get up and do lifts with your arms and do knee-bends instead of sitting on the couch when you're watching television.
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Step 8
Avoid alcohol, caffeine, and nicotine which has been proven to make people more prone to osteoporosis.
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Step 9
Do not overdo the protein. To much protein will make your body start to excrete vitamin D which helps you to avoid osteoporosis. The RDA requirement is 50 grams a day for women and 63 grams for men. Most people eat twice this amount.
