Osteoporosis: How to fight it while you’re young


By: Ana Margarita A. Olar| Vigorbuddy.com

As we age, our bones can grow weak and brittle. Osteoporosis can set in for women as they reach the menopause age. Men are no exemption as they age too.

Here are some tips to fight osteoporosis while you’re young:

Load Your Body with Calcium-rich Foods

Calcium is the primary mineral that our bones need. It is also responsible for keeping a healthy muscle function, normal blood pressure level, and hormone secretion. Calcium is your primary defense against bone loss.

It is good to start loading your body with cheese, milk, and spinach. Cheaper tropical food alternatives would be moringga and dried anchovy.

Eating fishes’ bones like sardines is a great alternative too. Caution, though: too much calcium intake can cause stones. Make sure that you will also pair it with lots of fluids to excrete calcium excess.


Enjoy the Sun

Let your body produce natural Vitamin D. Sunshine is free, but many times, we are too busy to even get a dose of it. You cannot absorb or use calcium without the aid of vitamin D.  10 to 15 minutes sun exposure while walking or gardening are small steps to prevent bone degeneration and osteoporosis.

You can also get Vitamin D from fortified foods like cereals and orange juice. Eggs, tuna and shrimps are vitamin D rich foods too.


Exercise is not only to reduce weight. Physical activity is a necessity. Not only that it will prevent you from gaining more weight; you need to move in order to repair bones. Remember the law: What you don’t use; you’ll lose. Simply said, bones also get stiff without movement.

A sedentary lifestyle is a risk factor for osteoporosis and all other degenerative diseases. You don’t need to go to the gym to get a great exercise. Walking and jogging in place are great ways to keep the body moving.

Say No to Smoking

Smoking kills not only the lungs. It has harsh chemicals that can damage you bone cells too. Since it reduces the oxygen flow in the blood; all body cells are affected; including bone cells.

Your health is your wealth. As early as today; take charge and get away from osteoporosis.