Useful tips to avoid Osteoporosis

Seven Helpful ways to guard against bone loss (osteoporosis):

• Engage in moderate physical activity 30 minutes a day, done 10 minutes at a time, because exercise strengthens bones.

• Eat the right foods. A varied diet gives you the right mix of nutrients.

• Stop smoking, smoking decreases absorption of calcium and lower estrogen levels, promoting bone menopausal symptoms.

• Ensure enough calcium intake. Those who are lactose intolerant or are unaccustomed to milk products can get calcium from deep dark leafy vegetables and small fish (even canned varieties).

• Avoid alcohol, it has adverse effects on bone forming cells.

• Control your sodium (salt) and protein intake because they decrease calcium retention. A 10 to 12 ounce steak or any meat will interfere with your calcium absorption.

• Get enough Vitamin D to enhance calcium absorption and bone maintenance. Get out in the morning sun for at least 15 minutes daily.