Modern science has granted us access to the study of diseases on a molecular level. Osteoporosis is one such condition that has become an increasing concern among the elderly. This condition is characterized by fragile bone structure. From a perspective of skeletal composition, indicators of healthier bone density are tiny gaps in a honeycomb layout charting the bone’s inner workings when examined under a microscope. For someone with this condition, these “gaps” are significantly larger.
As one can imagine, brittle bones can pose an alarming threat to our population and an even greater one to the older generation more susceptible to the complications of a physical injury. The skeletal system is designed to protect our essential organs from permanent damage after all. To combat this condition, there are methods of prevention to help guard against its development. Following these essential tips should help make your golden years that much sweeter:

1. Adequate nutrition
A rich, balanced diet serves well to provide the nutrients necessary to give the body a fighting chance against the onset of osteoporosis. Most notably, for osteoporosis, nutrients such as Vitamin D, calcium and protein are essential to bone strength and resistance. Fortunately, at this time, we aren’t aware of many symptoms of osteoporosis, so much of the prevention incorporated will involve bone strengthening through a supply of adequate nutrients.

2. Eat and drink calcium and vitamin D rich foods and drinks
​Your bones are fortified by calcium, which also means it is imperative to consume a diet rich in calcium. Milk, cheese, green leafy vegetables and fish are just a few of the many calcium-enriched foods that can be included in your daily intake. Additionally, the Vitamin D functions to help us absorb calcium, while protein operates as the basis for all cell development within our bodies, including bone cells, serving to increase bone mineral density. With this in mind, effective extraction of these nutrients may be accomplished through moderate daily exposure to the sun, along with a diet of salmon and tuna that provide these essentials. It is also recommended that if there is difficulty venturing outside for sunlight, that one may supplement with Vitamin D capsules or the respective dietary sources listed above.

3. Get proper exercise
Additionally, a focus on exercises that help your body adapt to taking on progressively heavier loads and weights will benefit it over time. Do resistance training exercise 4 to 5 times a week. The misconception is that this will only promote muscular growth. However, routine stimulation of the bones and joints incorporated in these movements will result in a more resilient bone structure that would offer more protection in dangerous circumstances. ​This promotes proper blood flow, and significantly reduces fat when a consistent routine and diet is established, effectively slowing the progression of symptoms associated with excess weight stressing bones and joints. As a complementary exercise, do yoga. It has been revered as an activity that improves peace of mind and flexibility, but it has also been proposed to help fortify bone structure by encouraging the growth of osteocytes or bone cells due to routinely stressing the bones. This is beneficial even for the elderly, but the earlier one takes on this lifestyle more rewards you will reap as you age.

4. Bone density screenings
Having a general idea of your body’s status affords you insight on your own genetic makeup. This serves to guarantee there are no surprises. You should get regular bone density screenings done to have an idea of how severely the bone may have deteriorated and how you can react accordingly. For many that have already begun to experience skeletal weakening, they are able to assess and track progression as they make the necessary changes.

5. Remove harmful substances from your lifestyle
Limiting the intake of harmful substances is a step that sounds simple in theory, but many struggle to adhere to this principle until the damage done outweighs their need for indulgence or instant gratification. Quit smoking and drinking alcohol, these substances will do more harm than good. Smoking has been known to promote bone loss and increases risk of fractures. Hence it is vital to remove these factors completely to maximize efforts to protect yourself.

​No matter what stage of osteoporosis development we find ourselves, it is imperative to implement these tips as it is never too early to begin considering our bone health. Focus on building and retaining as much bone as you can now, so you’ll have much less to worry about later.