There are many things you can do to prevent or control osteoporosis.

If you are looking to maintain strong bones during your entire life, it will continue to do the things you enjoy in the long term. It will also help you live an independent life without pain and suffering due to bone fractures.

Regular exercise is good not only for people with osteoporosis - but belongs to a healthy lifestyle. But in the case of osteoporosis and its prevention, regular movement plays a particularly important role in avoiding muscle breakdown - and thus also in the reduction of bone density due to bone degradation.

In addition to building bone mass, you strengthen your muscles and promote your agility. Agility and balance are important criteria to avoid falls. In addition, regular exercise in weight control or weight loss can help and have a positive effect on sleep and digestive disorders. But sport does not only help the body but also the psyche. Regular exercise promotes the release of various hormones that positively affect our body and mood.

Movement and mobility thus increase our quality of life and makes our everyday life easier. Of course, not only, but especially, for osteoporosis patients.Through regular physical training, the body is strengthened, and the bone mass increases. We become more powerful, more balanced and also more resilient. It is important that the sport you choose is fun and that the training units can easily be integrated into your everyday life.


Osteoporosis and nutrition are essential. The role of bone-aided diet in the prevention and treatment of osteoporosis is important. Lifelong, healthy diet with  adequate calcium intake, combined with a lot of physical activity, a healthy, strong bone can be built up and above all preserved. It is also important for a healthy organism that besides the calcium, there are also enough proteins, minerals, and vitamins on the diet.

Especially important for the bone health are also trace elements  such as

  • Vitamin K (green leafy vegetables, spinach, liver, dried fruit ...)
  • Magnesium (legumes, nuts, seeds, whole grain cereals, fish ...)
  • Zinc  (lean, red meat, poultry, whole grain ...)
  • Carotenoids  (precursor to vitamin A. Red peppers, carrots or green leaf vegetables ...)

To be able to utilize calcium well, the body needs sufficient vitamin D. In the case of exposure to the sun, this is formed by the body itself but also by the food (e.g., fish). A healthy bone is in a constant build-up and dismantling. Both size, girth and density change during life. Even feeding the mother during pregnancy and lactation  plays an important role. The crucial years for bone formation are those of childhood and adolescence. During this time, bone buffers can be built for the late adult age. With about 25 years which is the maximum bone density reaches and remains (in a healthy person) to constant age of 50 received. After thata continuous reduction of the bone mass begins even in a healthy person.

                The earlier we invest in our bones, the lower the osteoporosis risk for later life. With the following foods you can cover your daily calcium requirements well:

  • Dairy products (yogurt, cheese)
  • Soy products (enriched with calcium) and legumes
  • Pseudo-cereals (e.g., quinoa, amaranth)
  • Green vegetables (e.g., broccoli, okra, leeks, fennel, celery, cabbage)
  • Seeds and nuts (e.g., sesame, chia seeds, poppy, para- and hazelnuts)
  • Herbs (e.g., parsley, dill)
  • Mineral water (pay attention to the ingredients)
Look for these calcium cleaners:
  • Oxalic acid (in spinach, chard, rhubarb, tomatoes, cocoa, and chocolate)
  • Dietary fiber (phytic acid - in the outer skin of the grain)
  • Phosphates (in meat, sausage, processed cheese, E-additives)
  • caffeine
  • increased salt and protein supply

Calcium or calcium-vitamin D supplements, have for people that receive benefits through the diet is not enough of these ingredients. The intake of these supplements, however, should be limited to 500-600 mg per day and adequately absorbed with food.


Today, osteoporosis is no longer a fatal illness that must be accepted without medical remedies. Successful osteoporosis therapy is, in any case, a long-term therapy and requires a great deal of self-responsibility and activity. Drug therapy is only a building block in the fight against this disease. Changing the lifestyle to a diet rich in calcium and, above all,  regular exercise is important for bone health.

Take responsibility for your health!

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