How to Avoid Osteoporosis

Throughout our lives, usually until we reach the age of 20, calcium builds up in our bones, making them dense. Afterwards, mineral density begins to decrease and, in some cases, bones become weak, fragile, porous and can break easily. This is known as osteoporosis.

As with other diseases, healthy lifestyle habits from childhood play an important role in preventing osteoporosis. Vitamin D is essential for the accumulation of calcium in the bones, the main way in which we obtain this vitamin is through exposure to sunlight. Regular exercise and a diet rich in calcium are also important habits for preventing this and other diseases.

According to the Ministry of Health, there are two types of risk factors for this condition:

a) Risk Factors You Can Change: alcohol consumption, smoking, low BMI, malnutrition, low vitamin D intake, eating disorders (anorexia and bulimia), lack of exercise and low calcium consumption, among others.

b) Risk Factors You Cannot Change: age, being a woman, a history of fractures, menopause, having had a hysterectomy and rheumatoid arthritis.

Did you know that women are more likely to suffer from this disease due to hormones, undergoing gynecological surgery and because they are more prone to changes in diet, mainly with the aim of losing weight?


  • Exercising regularly
  • Eating a diet rich in nutrients that are good for your bones
  • Limit bad habits, such as excessive smoking or drinking
  • Identify your risk factors and if you have any, see a doctor to undergo a risk test


First, the disease risk test is performed and then a bone densitometry is carried out.


  • Women between the ages of 19 and 50 should consume 1 gram of calcium per day. Men should consume a similar amount, up to 1 gram and 300 milligrams per day.
  • You should go out in the sun for 15 minutes a day between 10 and 11 in the morning.
  • It is recommended that people in their 40s and 50s do physical activity three times a week for 45-50 minutes. Older adults should do weight exercises four or five times a week that are suitable for given their age.


Contains information from the Ministry of Health

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