How To Prevent Osteoporosis (In 8 Steps)

Do you want to have strong and healthy bones?

Are you afraid that you might suffer from osteoporosis in the future?

Don't worry! I know what you need to do!

Let me teach you how to prevent osteoporosis in just 8 easy steps!

Follow them and see how your bone health improves!

Note: This guide is based on my own research on preventing osteoporosis.


1. Have More Protein


I'm sure you know that your body needs protein in order to function properly.

Did you know that athletes usually have a diet rich in protein?

Try to guess the reason for that!

Yes, you're right! They need protein to improve their bones and muscles health.

So, if you want to prevent osteoporosis, make sure to include proteins in your diet as well.

How can this help you? Well, proteins have many advantages:

  • increase calcium intake
  • prevent osteoporosis
  • sustain the function of your muscles and bones

The next question is: how should you include protein in your diet?

Actually, you have two options. The first one is to buy and take protein powder.

This can be found in many shops and it is quite easy to use.

Also, you can add it to your smoothie or yogurt. 

The second option is to eat foods that are rich in proteins.

I have to say that this is a more natural way of getting the proteins that you need.

What foods should you eat?

Let's start with meat.

Of course, this range is so broad, that's why I need to specifically tell you what type of meat to eat.

As usually, there are more choices:

  • chicken 
  • turkey
  • beef
  • pork

So, you can choose what you like most and prepare a delicious meal with that type of meat.

If you prefer to eat vegetables or veggies, you can try lentils.

I'm sure you know how they look and the fact that they are very healthy.

Here are some of their benefits:

  • rich in proteins, that's why I included them here
  • a good source of potassium and fiber
  • have antioxidant properties

As they are pretty versatile, you can prepare different recipes with them – like soups or tacos.

For dessert, you can make something with almonds.

Yes, they are also a good source of proteins.

Besides, they have many other benefits:

  • rich in healthy fats and fibers
  • contain vitamin E and magnesium 
  • a good source of calcium and phosphorus

They can be included in numerous recipes – but, as I said, they are a great ingredient for desserts.

What else can you prepare with them?

If you like salads, you can add almonds to them or you can eat these nuts as a snack.

So, don't forget to eat foods rich in proteins and your bones will be much stronger.

SUMMARY

Proteins are important for your organism and for your bones.

So, you can either take some protein powder or eat foods that are rich in protein.

Part of the foods that are good for you are meat, lentils and almonds.

 

 


2. Calcium-Rich Diet


Everybody knows that calcium is essential for your bones, which is true.

So, you need to make sure that you include calcium in your daily diet.

How can you do that? Well, you can eat foods that are rich in calcium.

To make sure that you understand why this is important, here's more about calcium:

  • mantains your bones strong [1]
  • is useful for almost every process in your body
  • your body can't produce calcium alone

Hence, you need to eat calcium-rich foods in order to get the amount that you need everyday.

Which are the best foods that you can eat?

Let's start with the well-known dairy products.

In this category you can include:

  • milk
  • yogurt
  • cheese
  • butter
  • cream

Milk is excellent for a healthy breakfast.

You can eat cereals with milk or you can simply drink a glass of milk in the morning.

Yogurt can also be eaten for breakfast and can be combined with many types of nuts or fruits.

Cheese, butter and cream are used for preparing different dishes.

They are so versatile that you don't have any excuse for not eating them.

Moreover, they are the best sources of calcium I know. 

So, you should definitely include them in your diet.

What else can you eat?

Vegetables, of course. Among them, spinach is the best source of calcium.

However, it has many other benefits like:

  • rich in vitamins like vitamin C and A
  • a good source of fiber
  • contains iron and potassium

You can prepare different dishes with it. Also, it can be eaten both raw and cooked.

Now, let's move on to the fruits category.

Some fruits are also rich in calcium:

  • apricots
  • figs
  • papaya
  • pineapples 
  • oranges

Some of these can be eaten both fresh and dried.

Others can be juiced or they can be added to different drinks – like detox water or smoothies.

So, choose the foods that you like most and include them in your daily diet.

If you do this, your bones will maintain their strength and you will prevent osteoporosis.

SUMMARY

Calcium is the mineral that is frequently associated with bone health thanks to its properties.

It is indeed beneficial for your bones because it can strengthen them.

So, if you want to prevent osteoporosis, you should definitely eat foods that are rich in calcium.

 

 


3. Special Supplement


Beside eating foods that are rich in protein and calcium, you can try something else.

You can take a qualitative supplement for your bones.

This will certainly help you increase your bone health.

However, such a supplement is not easy to find.

There are a lot of products that turn out to be just a scam.

Luckily, I know the best product for you!

This is OsteoMD, an amazing supplement which is so effective that you will love instantly!

Moreover, it has so many benefits:

  • improves your bone health
  • doesn't cause any side effects
  • works very well
  • improves bone strength and structure

So, I'm sure that you will manage to prevent osteoporosis if you try this amazing product.

You don't have to worry about this problem anymore, because OsteoMD will strengthen your bones.

Also, this supplement is so special because it doesn't cause any side effects!

Unlike other similar products, its ingredients are specially designed not to produce blood clots.

Since most bone supplements cause blood clots on a regular basis, OsteoMD has a major advantage in terms of safety.

Can you believe it?! I know, it is hard to believe it, but trust me on this!

Here are some other benefits that it has:

  • has such great ingredients (special forms of calcium, vitamin D, vitamin K2)
  • its formula is potent and unique
  • many specialists recommend it

You are impressed, aren't you? You can benefit from all advantages if you take this supplement.

As you can see, it contains some ingredients that are essential for your bones.

Yes, I'm talking about some improved versions of calcium, vitamin D and vitamin K2.

These are very important because they can make your bones stronger and healthier.

Also, this product really works!

One proof is the fact that not only the specialists recommend it, but also its users.

So, OsteoMD will surely manage to prevent your osteoporosis!

Why wait when you can improve your health in such an easy way?

SUMMARY

A high-quality supplement for bone health can prevent osteoporosis and keep you healthy.

So, the best product for you is OsteoMD, a supplement that actually works.

Thus, I highly recommend you give it a try and see its results yourself.

 

 

 


4. Vitamin D


Vitamin D is very important for your health and for your bones.

Maybe you knew that calcium is essential for your bone health, but you've never heard of vitamin D.

Actually, not only calcium is recommended for you, but also this vitamin D. [2]

You are probably wondering what are the reasons for that.

Well, let me give you some information about vitamin D:

  • vitamin D helps the body to absorb calcium 
  • without it, calcium cannot be absorbed effectively

So, what can you do in this case?

Well, you can eat foods that are rich in vitamin D.

Which are those?

If you asked me, I should answer, right?

Well, this time we will start with fish.

One well-known and loved fish is salmon.

Salmon is not only delicious and preferred by many people, but it is also rich in vitamin D.

As you probably know – it has many benefits for your health:

  • makes a great source of protein and healthy fats
  • contains Omega-3 fatty acids
  • reduces the risk of many diseases, including osteoporosis

Salmon can be prepared in various ways, so you can enjoy different dishes that contain it.

Besides this type of fish, you can also eat:

  • herring
  • sardines
  • cod
  • tuna

So, if you aren't a salmon lover, don't worry. You have other options – like cod.

This is another great fish for you and it is also a good source of vitamins and minerals.

What else can you try?

Do you usually eat eggs for breakfast? This is perfect!

That's because egg yolks are also a great source of vitamin D.

Besides, they make a perfect food for a healthy breakfast.

As you know, they can be cooked in various ways:

  • boiled
  • omelets
  • scambled
  • fried

So, you should definitely include them in your diet!

Beside eggs, you can also try preparing different recipes with mushrooms.

They are a great source of vitamin D.

In fact, they have many other benefits:

  • rich in fiber and protein
  • contain antioxidants
  • prevent different diseases from appearing

Of course, there are many other foods that you can try.

However, the most important thing is to have a healthy diet rich in vitamin D and calcium.

Then you will surely improve your bone health.

So, don't skip a day without eating foods that contain those two!

SUMMARY

Vitamin D is also essential for you and for your bones.

That's because it helps your body absorb calcium, a mineral it cannot produce.

So, the best way to get vitamin D is to eat foods that contain it – like fish or eggs.

 

 


5. Stay Away From Coffee


Do you drink coffee every day?

Are you so used to it that you can't stay awake without it?

Well, I have some bad news for you! Coffee is not the best drink for you!

Actually, it can increase the risk of having osteoporosis in the future.

Why is that?:

  • may reduce calcium absorption
  • your bones might lose their strength

So, in order to prevent osteoporosis, you need to limit the amount of coffee that you drink daily.

Or, if you can do that, you should eliminate coffee from your diet.

Luckily, here are other drinks that you can have. For example:

  • green tea
  • black tea

Let me tell you a secret! You can even add milk to your black tea!

This drink is so similar to coffee that you won't see a difference!

I'm kidding! You will notice the difference, but it is healthier than coffee. 

I know, this step might be difficult to put into practice, but believe me!

It is worth it! We are talking about the health of your bones after all!

So, try to drink less coffee and your bones will be healthier and stronger!

SUMMARY

Coffee can be harmful for you, especially if you want to prevent osteoporosis.

That's because coffee may reduce the quantity of calcium absorbed by your organism.

So, you need to reduce the amount of coffee that you drink daily or to replace it with other drinks.

 

 


6. Start Doing Exercises


Do you like to walk or to run?

Do you enjoy playing different sport games?

If your answer is yes, then this step is an easy one for you. 

Moreover, it is also very important to exercise if you want to prevent osteoporosis.

That's because exercising is beneficial for your bone health:

  • strenghtens your muscles and joints
  • improves your bone health 
  • might increase your bone density

Now, are you convinced that exercising is very important for you?

Then, let's see what exercises are more suitable for you.

Before that, let me tell you something!

It doesn't really matter where you choose to exercise.

You can do that at home, you can go to the gym or you can pick an open space that you like.

However, the most important thing is to actually do the exercises.

So, I recommend you choose between the following:

  • walking
  • jogging
  • hiking
  • climbing stairs
  • dancing
  • aerobics

If you like playing sports, you can play a sport like tennis or volleyball.

How much time should you spend exercising?

Well, 30 minutes per day is enough. 

Yet, make sure that you do this every day!

If you are not used to doing this, it might me a little bit difficult at first.

However, it is worth is, I assure you! 

So, start doing exercises and I'm sure that your health will improve!

SUMMARY

Exercising is another step that you definitely need to put into practice.

That's because doing exercises can help you strengthen your bones and muscles.

So, choose the type of exercise that suits you and start working out!

 

 


7. Include Vitamin K In Your Meals


Vitamin K is also essential for your bones.

Together with vitamin D they are one of the most important vitamins for you.

That's because vitamin K like vitamin D has many advantages.

Which are those?:

  • promotes strong bones [3]
  • improves the absorption of calcium and other minerals in your organism
  • reduces the risk of bone fracture

So, what can you do to get vitamin K?

Well, you need to eat foods that are rich in vitamin K, of course!

Green leafy vegetables are the first ones on our list.

Here we can include the following:

  • kale
  • brussels sprouts
  • broccoli
  • asparagus
  • cabbage

Do you remember when your mother used to tell you to eat vegetables?

Well, now you know that your mother was right.

Vegetables are indeed healthy and beneficial for your overall health, not just for your bone health.

However, leafy green vegetables are not the only ones that are rich in vitamin K.

There are also some fruits that you can eat.

First of all, let's talk about a green fruit.

Can you guess which one am I referring to?

Well, it is kiwi, of course!

Like other fruits, it has many benefits:

  • a good source of vitamins (like vitamin K, C and E)
  • rich in minerals (like potassium)
  • can reduce inflammation

Forest fruits like blackberries and blueberries are also on our list.

We can also mention, grapes and figs.

So, there are many foods from which you can choose.

Thus, make sure that you include vitamin K in your daily meals and you won't regret it.

SUMMARY

Vitamin K is another vitamin that you definitely need.

That's because it sustains your bone health and reduces the risk of fractures.

Hence, you need to eat foods that are rich in vitamin K, like forest fruits or broccoli.

 

 


8. Have A Sunbath


“Are you joking?!” you may ask. 

“Is this a way of preventing osteoporosis? Or are you telling me to get a tan?”

Actually, I don't want to teach a new way of improving your appearance.

I want to show you a new way of preventing osteoporosis.

It's probably hard to believe, but sun is very beneficial for you.

Why is that so?:

  • sun exposure is the main non-nutrition source of vitamin D
  • vitamin D is essential for your bones, as it facilitates the absorption of calcium
  • in this way, you can prevent osteoporosis

So, what do you need to do?

Do you need to go to the beach or in sunny places?

Well, not necessarily! You can go outside and enjoy some outdoor activities.

Also, don't forget to use a sunscreen especially in the summer.

Yet, under no circumstances should you get exposed to a sunlamp.

How much time should you spend outside?

Well, at least 30 minutes, but this is up to you after all. 

So, make sure that you have a sunbath and you will get the amount of vitamin D that you need!

SUMMARY

Sun is also beneficial for your overall health and bones.

Actually, is is a great source of vitamin D.

So, make sure that you spend at least 30 minutes outside to get your daily amount of vitamin D.

 

 


My Final Verdict


Are you worried that you will suffer from osteoporosis in the future?

Do you want to prevent this from happening?

Do you want to have strong and healthy bones?

Here's how to prevent osteoporosis in just 8 easy steps:

  1. Have more proteins
  2. Calcium-rich diet
  3. Special supplement
  4. Vitamin D
  5. Stay away from coffee
  6. Start doing exercises
  7. Include vitamin K in your meals
  8. Have a sunbath

Follow these steps and I'm sure that your bone health will improve!

You will be able to enjoy the the activities tht you like an to live your life to the fullest.

 

 

References:

1.https://pubmed.ncbi.nlm.nih.gov/-26510847/

2.https://pubmed.ncbi.nlm.nih.gov/-18088161/

3.https://pubmed.ncbi.nlm.nih.gov/-32605143/

 

Written by 

Sara is passionate about health, beauty and cosmetics. She likes to do research and to find new information about various medical topics. You can connect with her via Linkedin.

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