Osteoporosis is the most common bone disease and affects millions of people, especially women. In fact 50% of women older than 50 years will experience an osteoporosis-related fracture. Knowing how to prevent osteoporosis is vital.
There are several lifestyle changes you can make that will help prevent osteoporosis including stopping smoking, avoiding excessive alcohol, regular exercise, and a healthy diet. And there are 3-super nutrients for bone health you need to know about:
- Calcium: you already knew this one, right? But did you know that too much could increase your risk of heart disease? For this reason it is recommended you try and eat plenty of calcium rich foods (green leafy vegetables, dairy products, nuts and seeds) and supplement with only 600 mg to 900 mg daily, and not the large 1000 mg plus doses that were used in the past.
- Vitamin D: studies have shown vitamin D can improve bone density and that most people are deficient, so what’s not to loose? The National Osteoporosis Foundation recommend 800 IU to 1000 IU daily for women over 50 but this would be a great recommendation for an adult of any age.
- Magnesium: Magnesium is the new calcium, it may be just as important for bone health and most people do not get enough from their diet. Most experts recommend about 300 mg daily and, like calcium, green leafy vegetables, nuts and seeds are good sources, along with whole grains.