It is very difficult to rebuild the bone again completely that has been weakened by osteoporosis. Therefore, the prevention of osteoporosis is as important as its treatment. Osteoporosis can be prevented by reducing the risk of some factors and by lifestyle modifications.
Risk Reduction
1. Avoid overuse of Alcohol
- More than two alcoholic drinks in a day may be harmful to your bones. People who drink heavily are more prone to bone loss and fractures as it leads to poor nutrition and an increased risk of falling.
2. Avoid Smoking
- Smoking puts you at a higher risk for osteoporosis and increases the rate of bone thinning. According to research, women who smoke have lower levels of estrogen and arrive at the menopausal stage much earlier than women who don’t smoke. Therefore, to prevent osteoporosis you should avoid smoking.
3. Avoid too much coffee
- Drinking more than four cups of coffee a day can weaken your bones. The caffeine present in coffee interferes with calcium absorption and can cause osteoporosis. If you can’t quit drinking coffee, then try replacing the milk in the coffee with fat-free milk (also known as skimmed milk), which has more amount of calcium than whole milk.
4. Put down The Soda Drinks
- Soda drinks cause damage to the bones as they contain phosphoric acid that increases bone loss. More than five to six soda drinks in a week can be harmful. Therefore, reduce the intake of soda drinks to prevent osteoporosis.
5. Physically Active Lifestyle
- The sedentary lifestyles we lead today have a very harmful effect on our bodies. Try to have a physically active lifestyle with the help of a regular exercise routine. Bones gain strength if the body is physically active.
6. Check your Medicines
- Corticosteroids, such as prednisone, proton-pump inhibitors, cholesterol-lowering drugs, and immunosuppressants can inhibit the body’s ability to absorb minerals and decrease the production of estrogen, leading to bone loss.
