HOW TO AVOID OSTEOPOROSIS

Source:Bon Diva Women's Campaign for Bone Health
Seven Ways to guard against bone loss:

1.Eat the right foods.A varied diet gives you the right mix of nutrients.
2. Ensure enough calcium intake.Those who are lactose intolerant or are unaccustomed to milk products can get calcium from deep dark leafy vegetables and small fish(even canned varieties).
3.Control your sodium(salt) and protein intake because they decrease calcium retention.A 10 to 12 ounce steak or any meat will interfere with your calcium absorption.
4. Get enough vitamin D to enhance calcium absorption and bone maintenance.Get out in the morning sun for at least 15 minutes daily.
5. Avoid alcohol.It has an adverse effect on bone-forming cells.
6. Stop smoking.Smoking decreases absorption of calcium and lowers estrogen levels,promoting bone loss and early menopausal symptoms.
7. Engage in moderate physical activity 30 minutes a day,done 10 minutes at a time. Exercise strengthens bone.