How to Fight Osteoporosis with Healthy Lifestyle Choices

Member

By Amanda C. Strosahl
User-Submitted Article

Article Rating:

(17 Ratings)

Exercising in the sunshine is a great way to fight osteoporosis

Osteoporosis can cause a fracture at any age and in either gender. The National Institutes of Health (NIH) estimates 50% of all women, as well as 25% of men over 50, will experience a broken bone due to osteoporosis.

While we all know eating our full amount of calcium will help us fight osteoporosis, many people do not realize other healthy lifestyle choices are needed to prevent the disease.

Difficulty: Moderately Easy

Instructions

Step 1

Fight Osteoporosis with Exercise:

Weight-bearing exercise plays an important part in preventing osteoporosis. Weight-bearing exercises put stress on the bones, which triggers the body to make them grow stronger. High-impact activities, such as step aerobics, jumping jacks and dancing, offer the greatest bone health benefits.

If you are not up to the bouncing of high-impact activities, try walking. Leisurely walks do not offer as many osteoporosis fighting health benefits as high energy walks, so pick up the pace and keep moving for at least 20 minutes.

Strength training also plays a role in building strong bones. Use dumbbells, resistance bands, gym equipment or even your own body weight in your workouts to increase your bone strength.

While swimming is not considered a weight-bearing exercise, recent studies have shown swimmers have higher bone density levels than non-swimmers. The current theory by experts is the water provides a strong resistance against the body and that leads to the same increase in bone density as seen in strength training workouts.
Step 2

Go Outside and Get Some Sun:

Vitamin D builds strong bones by helping the body deposit calcium. The body produces vitamin D when you are exposed to sunlight. Spend between 10-15 minutes per day outside in the sun without wearing sunscreen, or leave some part of your skin temporarily exposed (such as your hands) if you are wearing sunscreen.

During the winter months when sunlight is scarce, increase your intake of vitamin D rich foods, such as fish and fortified milk, to help you reach your required 400-800 IU of vitamin D per day.
Step 3

Fight Osteoporosis by Deciding to Quit Smoking:

Studies show people who smoke have lower bone mass and more fractures than non-smokers. If you are a smoker who wants to build strong bones and fight osteoporosis, then quit smoking. The longer a person smokes, the more likely they are to have low bone density. This is especially true for women who smoke, as smoking lowers estrogen levels. Low estrogen levels cause the bones to thin, which increases the risk of osteoporosis.

Second-hand smoke also lowers bone density and osteoporosis. Again, the longer the exposure, the lower the bone density. If you live with a smoker, encourage them to quit.
Step 4

Limit the Amount of Alcohol You Drink:

Alcohol reduces the ability of the body to absorb calcium and Vitamin D. It also depletes calcium reserves by raising certain hormone levels. Both of these decrease bone density and put you at risk for osteoporosis.

Limit your daily alcohol consumption. Women should have no more than one drink per day. Men should limit themselves to no more than two drinks daily.