How to prevent osteoporosis and increase bone density is one of the topics of interest to discuss. This is due to the increasing number of cases of osteoporosis that occur, especially in women aged over 50 years.
The most common bone loss is in the spine, hip, and ribs. Almost one-third experienced by women and one-sixth experienced by men, will likely experience hip fractures in their life, even 12% to 20% of cases can cause death.
Therefore, protecting and strengthening bones is an important thing done especially for women.
Here are 7 natural ways to prevent osteoporosis naturally
1. Consumption of foods and beverages that contain high calcium
Calcium supplements can slow the rate of bone loss by 30% to 50%. However, it is better if you get a natural calcium intake from food. Therefore, be sure to consume food and beverages containing calcium.
Natural sources of calcium include asparagus, nuts, almonds, whole grains, and green beans, milk. Salmon and sardines are also the main source of high calcium.
2. Vitamin D
Vitamin D stimulates calcium absorption. Sunlight will help optimize the performance of vitamin D. Therefore, sunbathing in the morning to get sunlight is one thing that can be done to prevent osteoporosis.
3. Avoid Cigarettes, Coffee, and Alcohol
To prevent osteoporosis means avoiding coffee, cigarettes, and alcohol as they can have a negative impact on bone health. Then it is also considered to increase the risk of osteoporosis.
4. Avoid soft drinks
Soft drinks, especially the carbonated ones, are among the factors that contribute to bone loss. The acid contained in soda can remove the tooth enamel layer and spend the calcium deposits in the bone.
5. Exercise regularly
One of the easiest ways to prevent osteoporosis is to exercise regularly. Doing exercise regularly is excellent for strengthening bones. Some types of sports that can be considered include aerobics, yoga, or weight training.
6. Green Vegetables
Green leafy vegetables contain a variety of vitamins and minerals essential for maintaining bone health, such as vitamin K1, calcium, and boron. Therefore, green vegetables can be a good body armor against osteoporosis.
Some green vegetables that can be consumed to prevent osteoporosis include spinach, broccoli, kale, and green mustard greens.
7. Green Tea
Drinking green tea can prevent osteoporosis by maintaining bone density. A study published in the Journal of the American College of Nutrition shows that women aged 70 to 85 years who drank tea regularly had more hip bone density than women who did not drink tea.