World Osteoporosis Day 2023: Make These Diet And Lifestyle Changes To Lower Your Risk

Osteoporosis affects the bones of an individual. Someone with osteoporosis has weak and brittle bones. The bones become so brittle in some cases that even coughing can cause a fracture. Osteoporosis makes the bones porous and affects the strength and density of the bones. This condition can affect both men and women.

Calcium plays an important role in building and maintaining bone health. But optimum calcium intake alone is not enough. You need to make some diet and lifestyle changes too. Here are some tips you can follow to control the risk of osteoporosis.

World Osteoporosis Day 2023: Tips to control your risk

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1. Add enough vitamin D with calcium

Calcium is extremely important for development of healthy bones and teeth since childhood. But it is extremely important to consume enough vitamin D with calcium. Vitamin D also known as the sunshine vitamin is responsible for the absorption of calcium from the diet consumed.

Also read: Signs And Symptoms Of Vitamin D Deficiency; Best Sources Of Vitamin D Other Than Sunlight

Sunlight as well as some foods are good sources of vitamin D
Photo Credit: iStock

2. Maintain a healthy weight

For healthy bones, you need to maintain a healthy weight. Both low body weight and being overweight can harm your bones. Eat a balanced diet and exercise regularly for a healthy BMI. You should also try weight training as it can help strengthen your bones.

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3. Make sure that you consume protein

Protein helps in the formation and repair of tissues. It should be an essential part of your daily diet.  Vegetarians can eat pulses, quinoa, legumes, cottage cheese and nuts to ensure optimal protein intake.

Consume a healthy diet to boost bone health
Photo Credit: iStock

4. Stop smoking

Smoking is not just harmful to your lungs but for your bones too. According to studies, smoking may double the chance of bone loss and fracture. You must try strategies to quit smoking. Seek medical help if needed to keep the risk of several deadly diseases at bay.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.