Osteoporosis is a bone disease which causes the bones to become weak and easily broken. The disease leaves bones so weak that everyday tasks can lead to bone fractures such as bending over or coughing. Scientists have proclaimed that people who are obese as well as older individuals are at a high risk of getting this condition.

However, there are several things you can do to minimize your chances of developing osteoporosis in the first place:

1. Supplement with vitamin D

Oftentimes when people think about nutrients that help to build strong bones, calcium is the only thing that comes to mind. But, Vitamin D is just as critical as calcium is. This vitamin helps to keep your bones strong as well as to minimize your chances of getting bone diseases. Vitamin D helps the intestine to absorb calcium efficiently, whenever you consume it. If you do not get an adequate amount of Vitamin D, your body will not fully utilize the calcium you are giving it and it will eventually lead to a lower bone mass.

2. Get regular bone density screenings

As mentioned, this condition leads to a weakening of the bones. One of the things you can do to be proactive about this condition is to get a bone density test. Doctors use this to determine how dense your bones are as well as your chances of fracturing and breaking your bones. It’s also worth noting that the test can diagnose osteoporosis in its early stages as well.

3. Do yoga

The key thing to remember about osteoporosis is that the more nutrients and activities that you conduct which increases bone density, the lower your chances of getting this bone weakening condition. One of the easiest ways you can increase bone density is by practicing yoga. A study which was published on Yoga International demonstrates that by doing yoga for only 8 minutes per day, you can gradually increase your bone density.

4. Consume a diet rich in calcium

Our body needs calcium in order for us to maintain strong bones. As we get older, inadequate calcium intake will directly lead to osteoporosis. When we are younger, our body is able to cope with inadequate calcium consumption as it continuously makes new bones. But this ends because as we get older, we experience a gradual loss of bone mass. As such, our bodies need more calcium than that of a child.

5. Quit smoking

It’s a well known fact that tobacco smoking puts you at a high risk of getting cancer, but did you know that it can lead to a lower bone mass? Having a less than stellar bone mass puts you at risk of getting bone diseases as well as to get fractures. Fortunately, by quitting you can reverse the effect of smoking on your bone’s density.

6. Do resistance training exercise

Our bone’s health reaches its peak by age 30. After that, we gradually experience a loss of bone mass which is accelerated by the time we turn 50. One study which was published in WebMD demonstrated that women who were 50 and older, who participated in resistance training for a year, were able to increase bone density in their hips, and spines which are the two most troublesome areas for people with osteoporosis. Other studies have shown that resistance training exercise can help to build new bone, which is something we lose by the age of 30-years old.