How to Avoid Osteoporosis

Osteoporosis affects more than half of American women over 50, and almost a third of men in that age group. Decreased bone density caused by the disease can lead to fractures. Proper diet and exercise, and some medications, can help prevent osteoporosis.

Difficulty: Easy

Instructions

Things You'll Need:

• Vegetables
• Calcium Supplement
• Vitamin D
• Vegetables

1. Ask your doctor to give you a bone mineral density test if you think you are at risk for developing osteoporosis.

2. Talk with your doctor about estrogen replacement therapy and other drugs that prevent osteoporosis.

3. Eat a diet high in calcium and vitamin D. Some good foods are dark green leafy vegetables, broccoli, sardines, salmon, kelp, oysters and dairy products.

4. Take calcium and vitamin D supplements. Vitamin D encourages calcium absorption.

5. Exercise daily if possible. Weight-bearing exercises like running, walking and lifting weights are best for bone health.

6. Limit foods that deplete or prevent proper absorption of calcium: caffeine, soft drinks (or anything else containing phosphorus), or excessive amounts of protein or wheat bran eaten along with calcium-rich food.

Tips & Warnings

• Some studies have shown that female vegetarians have significantly less bone loss than those who eat meat.
• Try taking calcium carbonate antacids. They are easily absorbed and contain plenty of elemental calcium - the kind that's recommended. Calcium may also help prevent stroke.
• Check your medications. Some should not be taken with calcium and vitamin D supplements. Other medications will increase your need for calcium.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

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on 11/22/2005 The hormone progesterone builds bone, while estrogen slows down the breakdown of bone. Natural progesterone can be taken in the form of a cream applied to the skin.