Millions of people suffer from osteoporosis, in fact there are many people who do not know they have osteoporosis until the bones start to deteriorate.

In order to reduce the risk of developing osteoporosis as much as possible, you need to start taking preventive measures as a young person. The three most important tips in the fight against osteoporosis are:

 

Diet: Plenty of calcium and vitamin D. Wholemeal products, fruit, vegetables, dairy products and little fat and sugar. At least 1000mg calcium per day (pregnant women 1300mg). Milk, cheese and spinach are particularly rich in calcium. Eggs, cod liver oil and tuna are particularly rich in vitamin D.

 

Exercise: To strengthen the bones and maintain the bone structure, physical exercise such as walking, aerobics and yoga is important.

 

Fresh air: Fresh air and sunlight stimulate the production of vitamin D, so don't stay indoors all day. Middle-aged women need to be particularly careful, because during the menopause the metabolism slows down and bone mass decreases.