Osteoporosis is a debilitating disease in which the bones become brittle and prone to breaking. Though osteoporosis affects all bones in the body, of particular concern are fractures of the spine and hip. A spinal fracture or a fracture of the hip can have devastating consequences ranging from excruciating pain in the back or hip, temporary or permanent immobility, deformity in the bone structure and even death.

Osteoporosis can be prevented to a large extent if the proper precautions are taken at the proper time. A healthy lifestyle that promotes strong bones, particularly before the age of thirty is the best defense against osteoporosis. While the further progress of osteoporosis can be managed to a certain extent, there is no permanent cure.

Here’s what you can do to protect your bones and yourself from getting osteoporosis. Remember all four steps work in conjunction with each other and each of them is equally important in the fight against osteoporosis.

1. Make sure you get your recommended daily dose of Calcium. Bones need calcium, to grow and to stay strong. Not getting sufficient calcium can be a major factor in the development of osteoporosis.

2. Vitamin D, which is got from direct sunlight as well as from egg yolks, fortified milk and liver, is used by the body to enhance absorption of calcium. Lack of vitamin D inhibits the body’s ability to extract and absorb calcium from foods. Vitamin D3, also called cholecalciferol, is the form of vitamin D that is ideal for health of the bones.

3. Weight bearing exercises, including walking, jogging, stair climbing, hiking and dancing are hugely beneficial to the bones. Individuals who exercised regularly during childhood and adolescence are more likely to have denser bones.

4. Tobacco leaches the calcium from the bones. A healthy lifestyle that includes no smoking or excessive alcohol is a great way of taking care of your bones.

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