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How to Prevent Osteoporosis

When youíre 20, itís hard to imagine ever having brittle bones. But after 35, your body stops building bone and you could be at risk of developing osteoporosis later. How do you prevent it? Invest in building a healthy skeleton today:

Exercise!
Half an hour of resistance training (walking or lifting weights) three times a week is enough to help build bone density. Also try to do flexibility-boosting exercises, such as yoga or Pilates.

Eat right
Eating dairy products or munching on dark, leafy greens can up your calcium intake. Vitamins C and D (found in fish and shellfish), magnesium and omega-3 fatty acids (found in oily fish, walnuts, canola oil, avocados, olive oil and flaxseeds) are also recommended.

Take supplements
Supplement your diet. Women under 60 should take around 1,200mg of calcium per day.

Quit smoking
If you smoke, quit! Smoking increases your risk of developing osteoporosis.


Multiple osteoporotic wedge fractures demonstrated on a lateral thoraco-lumbar spine X-ray.

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