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Osteoporosis

With these 10 tips ensure optimal bone health

Osteoporosis is a common condition affecting millions of people without their knowledge. Bones lose density and become more brittle, which significantly increases the risk of painful fractures. So how can you specifically strengthen your bone health to stay vital and mobile?

Choose diverse sources of calcium

In addition to dairy products, include plant-based foods such as almonds, sesame and legumes to comprehensively meet your calcium needs.

Avoid foods that hinder calcium absorption

Limit high-fat and high-salt dishes as well as heavily processed products, as these can interfere with calcium uptake and promote bone loss.

Consume magnesium-rich foods

Eat whole grains, bananas and green vegetables to support your metabolism and promote healthy bones.

Eat fatty sea fish regularly

Salmon, herring and mackerel provide valuable vitamin D, which is essential for calcium absorption and bone health.

Use daylight for vitamin D

Spend time outdoors every day with uncovered skin on your arms and face to naturally support vitamin D production.

Discuss supplements with your doctor

If you are unsure whether your body is getting enough vitamin D and calcium, a medical consultation is advisable.

Move your bones regularly

Include activities that load your bones in your daily routine, for example brisk walking, dancing or climbing stairs. This stimulates bone formation and improves your balance.

Strengthen bones and muscles specifically

Perform strengthening exercises such as squats or push-ups to firm your bones and build muscle strength.

Train your balance regularly

Balance exercises from yoga increase your stability and reduce the risk of falls.

Avoid smoking and alcohol

Both habits negatively affect bone structure and can accelerate bone loss.

editorial.facts

As we age, bone density slowly decreases. In osteoporosis, however, this happens much faster — up to six percent per year. In most cases osteoporosis develops without an obvious cause.
Osteoporosis is often not recognised until a bone fracture has already occurred. That is why it is also called the "silent disease", because bone loss causes no symptoms for a long time. Regular bone density measurements are important to take action early.