How to Prevent Osteoporosis

The silent disease osteoporosis. Usually you don’t even know something like a fracture occurs. In fact, you lose bone strength for years.

There are millions of people living with osteoporosis, and the vast majority of them are women. The bones of living tissue that consistently breaks down and rebuilds. Rebuild as we enter our 40 and 50 years old, is having a hard time keeping up with smash. Thus a net loss.

While you cannot modify certain risk factors (family history, and small body frame size, racial/ethnic makeup, surgery (removal of ovaries) and menopause), other factors can be modified, and so prevent or delay the onset of osteoporosis.

So what can you do?

It is important to follow a diet rich in calcium throughout life. What does that mean? Low-fat dairy foods and fish with soft bones like salmon and dark green leafy vegetables and calcium fortified foods canned.

If you need to supplement, and current recommendations are for people over 50 to about 1200 mg per day between diet and nutritional supplements. Studies have shown women with osteoporosis in nursing homes that have fractional reduction only of calcium and vitamin d without other interventions.

Vitamin d is necessary for the body to absorb calcium. Being in the Sun for 20 minutes each day is usually sufficient. Include foods that contain high levels of vitamin d eggs and fatty fish, fortified milk and cereals. And vitamin d, as are many calcium supplements and multi vitamins. The recommendations include 400 IU of vitamin d per day if you are less than 70 years old and 600 IU if you are over 70.

See Also  Stride for Better Health

Practicing! The “e” Word again presents itself. Weight influence actually prevents bone loss. Pressure on the bones when you walk, jog or play tennis or dance actually stimulates your bone density increase. Not only that but improve your muscle strength will protect you if you should fall. Again, the current recommendation to exercise 30 minutes a day of activity.

Certain medications can increase the risk of developing osteoporosis. For example, the use of steroids and some antiviral drugs confiscated, and some cancer drugs and long term of DEPO-PROVERA (birth control). If you are taking thyroid meds, or happy your thyroid excessively can stimulate bone break faster. Talk with your provider to see if you can make any modifications.
What is it? Smoking and excessive alcohol, soft drinks and all have been involved in increased risk for osteoporosis. Consider the elimination, or at least reduce these habits of your life.


On-access scanning intensity gone (DEXA). They are non-invasive and give minutes to measure bone density. Testing native only give you a ball park, and not always accurate. DEXA Scan will give you a t-score that will tell you and your provider if you have normal intensity, if you have osteopenia (bone thinning), or osteoporosis. With that information you can decide your provider the best business plan for you.

If you have osteoporosis, follow the recommendation of your provider and treatment recommendation should include the activity and food here, and work to reduce the risk of falling on your House.

Good hygiene practices will go a long way in preventing and treating any problems. Again, diet and exercise play a major role in these preventable diseases.

See Also  How to Keep a Sharp Mind

Women today want to live a long and healthy life and active. Prevention and early treatment of osteoporosis will go towards a vibrant and successful aging.

Add a Comment

Your email address will not be published. Required fields are marked *