Safeguard from Osteoporosis

osteoporosis Osteoporosis

It is a bone disease. Low intake of calcium in your diet would cause osteoporosis. If it affects, your bones becomes brittle and are likely to break. You may suffer from hunched back due to collapse of spinal bones. You may also become shorter because of osteoporosis.


Your bones would be stronger with increased intake of calcium. It also helps to perform other body functions including muscle and nerve functions apart from blood clotting.

Bones get developed at a fast pace during the age of 11 and 15 years. Hence, the body requires more calcium during this period to strengthen the skeleton and to fulfill the bone development needs. If the calcium intake is low, the calcium would be taken from the bones and bones would become brittle. You need to ensure plenty of calcium in your diet during this period. Try to eat foods rich in calcium. If you don’t take sufficient calcium, your bones are likely to break.

Tips to Determine the Risk of Osteoporosis

Young persons may develop osteoporosis owing to various factors such as no proper exercise, smoking, lower weight, irregular periods, white complexion, intake of alcohol in large amounts, female and low intake of calcium in diet.

Tips to Prevent Osteoporosis

You can prevent osteoporosis with intake of healthy food rich in calcium and doing exercises regularly. You should stop smoking. You should not drink large quantities of alcohol.

Children aged between 9 and 18 years should ensure daily calcium intake of 1300 milligrams. Drink one cup of yogurt and one cup of milk to get 300 milligrams calcium. Adults should ensure daily calcium intake of 1000 milligrams.

Ensure intake of cheese, milk, beans and tofu that are rich in calcium.

You can drink Lactaid milk, fortified juice and fortified soymilk, if you are lactose intolerant. You can drink small amounts of milk.

Cook oatmeal with milk instead of water to get calcium. Intake of frozen fruit and yogurt would help you to get calcium.