How to Prevent Osteoporosis

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By lymanalo
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Prevent Osteoporosis

Fifteen percent of women under 30 are afflicted by osteopenia, a precursor of osteoporosis. A staggering 50% of all people over 50 will get diagnosed with full-blown osteoporosis. Sure, the numbers are dismaying but with a few wise steps, you can protect yourself from this rampant bone disease.

Difficulty: Moderately Easy

Instructions

Step 1

Calcium functions as support to the structure of our bones and teeth. Daily recommended allowance for this mineral is 1000 mg for people ages 19-50 years of age and foods such as dairy, sardines with bones, and fortified orange juice are the ideal source. As our body only absorbs about 35% of the calcium contained in most supplements, studies show that women who get calcium from what they eat have higher bone densities than those who get it primarily from pills. Calcium absorption in the intestine, however, requires Vitamin D. Get your dose by enjoying 10 to 15 minutes of sunlight daily and by including foods such as milk, fatty foods and organ meats in your diet.
Step 2

Develop a regular exercise program of 30 to 40 minutes several times a week to build good bone mass and to improve upright posture. Weight-bearing exercises including jogging and dancing, and activities in which one works against resistance such as leg lifts or squats help strengthen bones while high-impact activities such as jumping rope and doing jumping jacks stimulate the body' s bone-building cells called osteoblasts.
Step 3

Refrain from smoking and from having more than one alcoholic drink a day as smoking negatively affects bone mass and alcohol consumption interferes with the absorption of calcium, Vitamin D and other nutrients.
Step 4

Estrogen protects the skeleton by helping bones to absorb and conserve calcium. Women who have decreased estrogen production due to menopause or surgical removal of their ovaries may want to consider hormonal therapy replacement to delay or prevent onset of osteoporosis.
Step 5

Have your physician evaluate any medications you might be taking to treat seizures, arthritis, asthma and cancer, or any long term usage of corticosteroid drugs.
Step 6

Do not lose weight too quickly and maintain a desirable weight range. Drastic dieting may mean eating too few calories and missing out on important bone-preserving nutrients. A person who is too thin or have a small frame is also at a higher risk for osteoporosis.
Step 7

Consult your physician regarding new drug therapies such as Fosamax and Actonel, which are said to prevent and treat osteoporosis by improving bone density and by lowering possibility of fractures.
Step 8

We all know the importance of fluoride treatments to dental health. However, the jury is still out regarding the use of slow-release sodium fluoride for the treatment and prevention of osteoporosis.

Comments

MegapixelPro said

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on 2/9/2009 I'm about 5' 6" and 120 lbs. last time I was weighed. I have been gaining some weight and becoming more curvey during 2008. I'm hoping that helps me. Great information. Thank you :-)