Ten Tips to Stave Off Osteoporosis
Osteoporosis is a common condition that affects about three million people in the UK. It causes the bones to become fragile, making them more prone to breaking. Here are 10 tips to help you try and prevent this disease.
1. Eat two to three dairy products every day. Even low-fat versions contain the levels of calcium you need to maintain bone density.
2. Give a fig. Adults need 700g of calcium a day, and four dried figs can provide almost a fifth of that.
3. Go nuts for nuts. Almonds are packed with calcium. Just 25g provides you with 60mg of the bone-strengthening mineral.
4. Eat your greens. Green vegetables are rich in calcium. Hate cooked cabbage? Eat coleslaw once a week instead.
5. Drink mineral water—but forget fizzy drinks. Mineral water contains calcium, and a study in Osteoporosis International found that your body absorbs it just as well from water as from milk.
6. Anyone for a cuppa? A Chinese study found that those who drank tea (mainly green) regularly had denser bones than people who didn't.
7. Say hello to sunshine. Turning your face up to the sun for 15 minutes a day—without sunscreen— is the best way for your body to make vitamin D, which it needs to help it absorb calcium.
8. Get enough sleep. New bone replaces old while you’re asleep, so it’s vital to get your zzzz.
9. Veer away from vices. Heavy drinking and smoking are risk factors for osteoporosis. Enough said!
10. Get active. But make sure it’s a weight-bearing activity— brisk walking, cycling and even gardening are great for your bones.