Helpful hints to reduce the progression of osteoporosis

1. Chat to your doctor about your bone density and have the test annually.
2. Get your hormone levels checked; one of the most common reasons for bone loss after menopause is hormonal decline.
3. Change your diet: try a low-GI eating plan with lots of leafy vegetables and some good fats; cut down your intake of caffeine, salt, fizzy drinks and alcohol, and avoid eating too much protein as it causes acidity, which can then affect your calcium levels.
4. Exercise more to stimulate your bones; walk for 15 to 30 minutes a day if you can and wear good walking shoes.
5. Investigate acupuncture and other treatments such as immunotherapy.
6. Ask your doctor to recommend supplements such as calcium or vitamin D, both of which are essential for bone health. Sitting in the sun for a few minutes every day is a great way to increase Vitamin D levels but be careful of too much exposure.
7. Reduce your stress levels: meditation, massage, prayer, spending time with loved ones, even take a holiday if possible.
8. Start taking collagen as evidence suggests it boosts calcium absorption, improves bone mineral density and maintains your bone strength.
9. Add to your shopping list: low-fat milk, cottage cheese, yoghurt, salmon (canned is fine), calcium-fortified orange juice, spinach and broccoli (eat them cooked). Almonds, sesame seeds, and herbal teas are recommended too.
10. Be proactive: know what the latest research says, chat to medical professionals and health experts, listen to your doctor and take your medication. Explore alternative treatments, but check them out carefully first.

* Sources: healthline.com, webmd.com