Prevent osteoporosis? Here's how!

Osteoporosis is the process by which bones lose their strength. The condition is more common in older people (ages 50 and up) and more common in women than in men.

It's normal for your bones to become more porous. Bones are living tissue. They are continuously built up and broken down throughout your life. When you're young, there's more building up than breaking down.

But as you age, your bones become less strong because they break down faster than they build up. This happens to everyone.

However, your lifestyle plays a significant role in osteoporosis (exercise and a balanced diet). Below, you'll learn how a healthy lifestyle can slow and even partially reverse osteoporosis.

If you suffer from accelerated osteoporosis, you have a higher risk of fracture. Bones are more susceptible to breakage because they are porous. You may also experience poor posture, a hunched-over posture, and back pain due to a collapsed or fractured vertebra.

There are several causes of osteoporosis:

• Insufficient strength training - When you do strength training, your body (and especially your bones, tendons, and muscles) is put under greater strain. This encourages your body to strengthen your bones. It's important to gradually increase your strength training, especially as you get older.
• Dietary calcium deficiency – it's the most important mineral for skeletal development. An adult needs at least 700 mg per day, which you get from your diet.
• Vitamin D3 deficiency - Your body produces vitamin D3 when exposed to sunlight. If you don't get enough sun, you may be deficient. Vitamin D3 is important for healthy bones, as it helps your body absorb calcium [1] .
• Lack of protein - Protein is a building block of your muscles. If you don't get enough protein, it leads to muscle loss, and weaker muscles also mean weaker bones.
• Medication use - Certain medications have a side effect of reducing bone density. These include anti-inflammatory drugs (such as prednisone), blood thinners, and anti-epileptics. Blood thinners, for example, suppress the effects of vitamin K, which is important for strong bones.
• Low testosterone levels (in men) - Testosterone is important for healthy bones. However, after the age of 30, testosterone levels decline, and this decrease leads to lower bone density.
• Onset of menopause (in women) - The hormone estrogen plays an important role in maintaining strong bones. When a woman enters menopause, estrogen levels drop sharply. This leads to a 10% loss of bone density.

It's important to prevent osteoporosis to prevent future problems. Fortunately, there's a lot you can do to maintain your bone health for as long as possible. Read on to find out how.

If you want to prevent osteoporosis, the key is to exercise more. Any form of exercise is good for your bones and promotes bone density.

It's recommended to exercise for between 30 and 40 minutes every day. A leisurely walk or bike ride is good for you, but you can also do resistance training or a sport like tennis, skipping, or even climbing stairs.

For men, regular exercise also has the benefit of increasing testosterone levels. And as you read above, healthy testosterone levels are important for strong bones.

Strength training is a very effective way to combat osteoporosis. Strength training involves using weights (such as dumbbells or kettlebells).

By training with these heavy weights, you create resistance and your muscles will be working hard. Your bones will also be put under more strain. This encourages your body to strengthen the bones [2] .

Besides weights, you can also train with your own body weight. Good exercises include push-ups and lunges, where you use your own body weight as resistance.

Try to do strength training at least twice a week to strengthen your muscles and bones.

Both minerals are important for preventing osteoporosis. You can get calcium from dairy products (such as milk, yogurt, and cheese), but also from green leafy vegetables, dried fruit, and tofu.

Magnesium is found in oily fish, avocados, nuts, seeds, and green leafy vegetables. Calcium and magnesium work together to build strong bones, and it's important to get the right ratio of 2:1.

The sun can also play a role in preventing osteoporosis. Your body produces vitamin D when exposed to sunlight. Therefore, it's good to spend at least 15, but preferably 30, minutes in the sun every day.

Don't use sunscreen during this period to prevent sunlight from being blocked. This will help increase vitamin D3 production.

Of course, it's important to keep an eye on what your skin can handle. Gradually increase your sun exposure so your skin can adjust.

Also, don't sit in the sun between 11 a.m. and 2 p.m., when it's at its strongest. You don't want to get burned; that only causes stress in your body.

If you approach it the right way, sunlight can help prevent osteoporosis.

Another way to slow osteoporosis is to ensure you get enough protein. Most people don't get enough protein.

It's also generally recommended to consume 0.8 grams of protein per kilogram of body weight. This applies to everyone aged 18 and over.

But such a guideline that applies to everyone is incorrect.

Older adults, in particular, can benefit from more protein. Research shows that a minimum of 1.3 grams of protein per kilogram of body weight can reduce the risk of bone fractures and loss of muscle strength for older adults [3] .

You can get more protein from cottage cheese, legumes, eggs, fish, and grass-fed meat. Also pay attention to collagen (found in skin, tendons, and connective tissue). Tough meats (such as beef brisket) contain the most collagen.

Do you smoke or drink regularly?

Both alcohol and tobacco cause elevated levels of the stress hormone cortisol. Higher cortisol concentrations are associated with accelerated osteoporosis.

In addition, alcohol disrupts the body's delicate calcium levels and the production of vitamin D [4] . Now that you know this, you have even more reasons to quit drinking alcohol and smoking.

Caffeine also impacts bone health. Too much caffeine can hinder calcium absorption, increasing your risk of osteoporosis.

A few cups a day (1 to 3) won't do any harm. It can even be very good for your health. It only becomes a problem if you consume far too much caffeine.

Your weight also plays a role in osteoporosis, and this applies to both underweight and overweight. Obesity affects bone density.

On average, people who are severely overweight have a lower bone density in relation to their body weight.

There appears to be a link between obesity, fatty tissue in bone marrow, and bone formation [5] . However, the exact nature of this link remains unclear. People with obesity have an increased risk of bone fractures.

Being underweight also increases your risk of osteoporosis, especially if you have a BMI below 21. If you want to lose weight, continue eating a healthy diet and don't eliminate specific food groups from your diet.

A good rule of thumb for a healthy weight: take your height. The number of centimeters you are taller than 1 meter should roughly equal your body weight in kilograms.

So if you are 1.80 meters tall, you will usually be fine with a weight of 80 kg.

A nutritional supplement is never a cure for osteoporosis. However, certain nutrients are crucial for maintaining healthy, strong bones. Not everyone gets enough of these nutrients: magnesium, calcium, vitamin D3, and zinc.

The Bone Strength Premium supplement contains the world's finest calcium (Aquamin®), along with Biocell® Collagen and all the nutrients you need for healthy, strong bones. It's a great addition to your diet as you age, exercise intensively, or go through menopause.