How to delay osteoporosis

Osteoporosis is a condition in which bones become fragile and more likely to fracture. Usually in osteoporosis the bone loses density and becomes weak and brittle. The bone density is assumed by amount of calcium and minerals in the bone. Osteoporosis usually affects post menopausal women when releasing of the estrogen hormone is withdrawn naturally. Osteoporosis-related fractures most commonly occur in the hip, wrist or spine. The process of osteoporosis can be prevented by taking of foods rich in calcium, minerals and vitamins in the 30s. Food is your best source of nutrients, but it is hard to get all you need in the recommended amounts. Researchers specially recommend calcium and vitamins B12 and D for older people.

Seek out vitamin B12

As we get older, nutrition rules change—or at least get stricter. Some vitamins, such as B12, become more important with time. B12 not bound to protein is found in fortified cereal and supplements and is more readily absorbed by the body. Starting at age 50, you should get most vitamin B12 from these types of fortified foods.

Get more calcium

Calcium is good for your bones and is found in dairy products and other foods. But people may still not get enough calcium from milk due to lactose intolerance, which tends to increase with age. If you got lactose intolerance then try for lactose free milk. Adults should get 1,000 milligrams of calcium a day, but that rises to 1,200 milligrams for women over 50 and men over 70.

The maximum calcium intake from food and supplements is 2,500 milligrams a day for adults, or 2,000 milligrams a day if you’re over 50.

Up your vitamin D

Vitamin D is needed for your body to absorb and properly use calcium. Unfortunately, since this vitamin is naturally gleaned from the sun, Fortified foods can help, but may not be enough. Since vitamin D is soluble only in fat, low-fat milk doesn’t always contain very much. In general, it’s hard to get too much vitamin D unless you overdo supplements. Aim for 600 international units (IU) daily and 800 IU if you are over 70, according to the NIH. The upper limit is 4,000 IU.

Limit saturated fat

Avoiding foods high in saturated fat should be a lifelong goal, and it goes along with the aim of maximizing your nutrient-to-calorie intake. Low-fat dairy products, for example, are rich in nutrients such as protein and calcium without adding unnecessary fat or calories found in full-fat dairy.

Most of the fat in an older person’s diet should be good fat, such as polyunsaturated and monousaturated fat that come from foods like soybean and canola oil. These oils can also be a good source of vitamins E and K.

Cut calories

As we get older, our metabolic rate slows down, so our calorie intake should drop accordingly. We don’t need as much to keep us moving.

In general, people also tend to move less as they get older. Extra calories may mean extra pounds, which ups heart disease and diabetes risk, as well as osteoporosis and osteoarthritis risk.

Every bite should be crammed full of as many nutrients as possible.

Exercise

Exercise is one of the most important things you can do to prevent osteoporosis. A total lack of exercise is bad. For strengthening your bones, walking, jogging or climbing stairs are recommended if it is not contraindicated for any other illness.