10 Tips to Stave Off Osteoporosis

From getting active to dietary advice.

10 Tips to Stave Off Osteoporosis
photo: istock
  1. Consume 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 around 1000 mg of calcium a day. Eight dried figs can provide a tenth of that.
  3. Go nuts for nuts. Almonds are packed with calcium. Just 25 g provides you with 60 mg 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 people who regularly drank tea (mainly green) had denser bones than those 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 and build bones.
  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 well-known risk factors for osteoporosis. Enough said.
  10. Get active. But make sure it’s a weight-bearing activity – brisk walking, dancing and even gardening are great for your bones.

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