Stay Strong: Understand & Protect Yourself from Osteoporosis.

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Staying Strong: Understanding & Protecting Yourself from Osteoporosis

Osteoporosis is a condition that causes bones to become thinner and weaker, leading to a higher risk of fractures and breaks if left unchecked. It’s a serious health concern and, unfortunately, one that is still very poorly understood. If you’re starting to worry about your risk of developing osteoporosis, there are steps you can take to increase your strength and reduce your chances of experiencing the condition.

What is Osteoporosis?

Osteoporosis occurs when your body is unable to maintain a healthy balance of bone quality and strength. Without proper care and attention, your bones can become too thin and weak to support your body weight, leading to an increased chance of fractures and breaks.

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The Symptoms of Osteoporosis

It’s important to be able to recognize the signs of osteoporosis so that you can take steps to protect yourself from the condition. The most common symptoms of osteoporosis include:

  • Stooped posture: Due to weakened bones, your posture may become more stooped in order to reduce stress on your spine and hips.
  • Bone fractures: Even without any history of injury, people with osteoporosis may be more prone to experiencing broken bones, particularly in the wrist, spine and hip.
  • Chronic pain: Osteoporosis can cause chronic pain in the spine and other areas that bear weight, such as your hips and knees.
  • Widening of the spine: This can cause a visible hunched appearance as well as chronic back pain.

How to Protect Yourself from Osteoporosis

Fortunately, there are steps you can take to ensure that you stay strong and reduce your risk of developing osteoporosis. Here are some tips for protecting yourself:

  • Eat a healthy diet: Getting enough calcium, magnesium and other minerals is essential for maintaining strong bones. Aim to eat a variety of nutrient-dense foods, such as dairy products, dark leafy greens and whole grains.
  • Get regular exercise: Bone density is closely linked to muscle strength, so staying physically active is important for maintaining bone health. Aim for at least 30 minutes of physical activity every day.
  • Limit alcohol and caffeine: Both of these substances can interfere with the absorption of calcium, so it’s best to limit your intake to reduce your risk of developing osteoporosis.
  • Minimize stress: Reducing stress can help to protect your bones since high levels of cortisol (a stress hormone) can interfere with calcium absorption.
  • Take nutritional supplements: If you don’t get enough minerals and vitamins from your diet, consider taking a quality daily supplement to support your bone health.


Osteoporosis is a serious condition that can be hard to prevent without proper care and attention. By following the steps outlined above, you can reduce your risk of developing the condition and stay strong. With the right lifestyle choices, you can dramatically reduce your chances of experiencing the painful symptoms associated with osteoporosis.

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