Osteoporosis is a condition in which an individual gradually loses bone material. In short, their bones become a lot more fragile and are more susceptible to breaking. Ester Peh, Naturopath of SOL Integrative Wellness Centre helps list down ways in which you can prevent it:
1. Get active
Try your best to squeeze in a minimum of 30 minutes of exercise a day – of moderate intensity. Physical inactivity can cause weight gain, heart disease, diabetes, and other chronic diseases. If you do have the time, the optimal prescription for exercise would be 45-60 minutes a day.
2. Reduce alcohol
Alcohol in excess can aggravate osteoporosis – men should stick to two drinks a day or less, while women would do best to down one per day or less.
3. Stop smoking
You’ll also be downing your risk of a heart attack, stroke, cancer, and other diseases.
4. Eat more wild-caught fish
It may be related to chronic inflammation – in which Omega-3 fats could help to reduce.
5. Incorporate more raw-cultured dairy into your diet
Up your intake of kefir, yogurt, and raw cheese which contains calcium, magnesium, vitamin K and D, phosphorus – these are all crucial nutrients in building stronger bones.