Osteoporosis is a bone disease characterized by a loss of bone tissue. As we age, bones naturally lose calcium and other minerals, making them thinner and weaker. Yet osteoporosis can result in porous bones, resulting in stooped posture, hunched back, difficulty moving, and easily broken bones that are slow to heal. Older adults, especially postmenopausal women, are most at risk.

Other osteoporosis risk factors include low physical activity, steroids, certain other medications, smoking, and insufficient calcium. However, simple changes that you can make to your diet and exercise routine can help prevent or slow the progression of this disease:

1. Supplement with vitamin D

Vitamin D, also known as the sunshine vitamin, helps keep your bones strong and healthy. Just being outside in the sunshine causes your body to make this vitamin, but many of us do not or should not spend a lot of time in the sun. To ensure you have enough vitamin D, consider taking Vitamin D supplements, which can be purchased from your local pharmacy, grocery store, or online. However, you can get plenty of this vitamin from foods like milk, enriched almond milk, eggs, salmon, and prunes.

2. Get regular bone density screenings

Bone density screenings help you to keep your bone health on track. The test measures the amount of calcium and other minerals in your bones and usually takes under 30 minutes. It can help your doctor to determine if you have osteoporosis and if treatment is necessary.

3. Consume a diet rich in calcium

A balanced diet that has plenty of calcium is essential for well-being and healthy bones. Dairy products like yogurt, milk, and cheese contain considerable amounts of this mineral. If you are looking for non-dairy ways to boost your calcium intake, add kale, bok choy, and other leafy greens to your menu. Sardines and canned salmon are also good sources. Snacking on fruits like fresh or dried figs and almond butter can boost your daily intake.

4. Quit smoking

By quitting smoking, you can improve your overall health as well as your bank account. Tobacco use impacts how your body absorbs calcium; smoking leads to lower bone density and increases the chance of fractures. Nicotine, the addictive component of tobacco, slows down the production of cells that make bone.

5. Do resistance training exercise

Exercise can help build stronger bones. Resistance and weight-bearing exercises should be included in your everyday routine to help increase bone strength. Including exercises with weights and bands help your bones get stronger. Taking a walk a few times a week helps, especially if you are carrying weights or wearing a weighted vest. To prevent injuries, always consult with a medical professional before beginning any exercise routine. Additionally, yoga is excellent for your mind and body. The daily practice of yoga helps you be more flexible and have better balance and coordination, preventing falls and broken bones. Yoga has also increased bone density. Some poses are especially beneficial. Before starting, check with your doctor and be sure to select a qualified yoga instructor.

Adopting the above lifestyle changes can significantly lower the risk of developing osteoporosis. There are medications available to treat ongoing osteoporosis pain. Consult with your doctor for information about bone density supplements and treatments, like Evenity osteoporosis coupon RX.