Ways to prevent osteoporosis

1. Proper nutrition
Eat calcium: Calcium is essential for bone health. Make sure to eat enough foods rich in calcium such as:
Milk and dairy products (cheese and yogurt).
Dark leafy vegetables (spinach, broccoli).
Fish (sardines, salmon).
Nuts (almonds).
Vitamin D: Vitamin D enhances the absorption of calcium in the body, and important sources of it include:
Moderate exposure to sunlight.
Eat foods such as eggs, fatty fish, and foods fortified with vitamin D.
Supplements if there is a deficiency.

2. Physical activity
Exercise: Physical activity helps strengthen bones and increase their density. Useful exercises include:
Weight-bearing exercises: such as walking, running, climbing stairs, or jumping.
Resistance exercises: such as lifting weights or using elastic bands.
Balance exercises: such as yoga or tai chi, which help reduce the risk of falling and fractures.

3. Maintain a healthy weight
Maintaining a healthy weight is important for maintaining bone strength, as being severely underweight or obese can lead to weak bones or put extra stress on them. Achieving a healthy balance between eating and physical activity is essential for bone health.

4. Avoid smoking and alcohol
Quit smoking: Smoking weakens bones and increases the risk of osteoporosis, because it affects the body’s ability to absorb calcium.
Avoid drinking large amounts of alcohol: Excessive alcohol consumption can negatively affect bone health and increase the risk of bone loss.