Eating foods rich in calcium and vitamin D. Both are needed for building healthy, strong bones. Osteoporosis is a bone disease affecting the bone structure. Especially in the spine, legs and wrist. Take care of your bones. Here are the healthiest habits that prevent   osteoporosis.

Eat Foods Rich in Calcium

To prevent bone loss, you should not miss the daily menu foods high in calcium. The body’s need for calcium is higher. For example, people who not yet turned 50 years of age, they need to consume 1,000 milligrams of calcium, above the age of 50 years old should consume 1200 milligrams of calcium per day. The richest sources of calcium include almonds, yogurt, milk, cheese, cheese, sardines, sesame seeds, quinoa, eggs, fish.

Avoid Drastic Diets

Drastic diets are not only weakening your body and depletes several important for your health. Eliminating protein in the diet, for example, weakens the bones and increases the risk of osteoporosis. Also, the lack of foods rich in calcium and vitamin D and it leads to bone loss.

Daily Exercise

Exercise helps the body to defuse stress reactions, tone muscles and contributes significantly to maintaining bone mass. Several studies have shown that patients who were experiencing loss of bone density that did 15 minutes of exercise a day (running, walking or other movement) for 2 years and have considerably increased bone density.

Quit Smoking

Unfortunately, smoking not only affects the lungs, but also the skeletal system. Nicotine and free radicals can damage bone cells, increasing the risk of fractures. One of the best way for smokers, they can do to protect their bones is to quit smoking. At any age, A Study published in the journal Women’s Health showed that postmenopausal women who had stopped smoking for one year they have lesser risk of osteoporosis.

Vitamin D

Vitamin D contributes to bone and calcium absorption in the body. By age 50, the recommended dose of vitamin D is 200 IU per day, and over 50 years, this dose should be doubled. Humans make 90 percent of our vitamin D naturally from sunlight exposure, be sure to include in your diet foods that contain vitamin D. Foods rich in vitamin D are tofu, soy milk, whole grains, almonds, fish.