WAYS TO PREVENT OSTEOPOROSIS
Osteoporosis is a disease of the bones, which is characterized by low bone mass that makes the bone fragile and susceptible to fractures. Most common areas of fracture are the hips, spine and wrists.
It affects both men and women, however women are at a greater risk for osteoporosis. The lack of estrogen after menopause contributes to the risk.
Osteoporosis is a silent disease, because bone loss is not noticeable until a bone fracture or a collapsed vertebra (may be observed by a stooped posture) happens. Early detection is therefore critical. Those who are at risk of osteoporosis should consider DXA (dual energy x-ray absorptiometry scan) testing. Women who are 65 and older are encouraged to have DXA testing.
Here are 6 ways to prevent osteoporosis :
1. Eat calcium-rich foods. Dairy products (milk, cheese, yogurt) are rich in calcium. Other calcium-rich foods include broccoli, spinach, turnip greens, almonds, canned sardines and salmon with bones, and tofu. Calcium-fortified orange juices are also good sources of calcium.
2. Get enough vitamin D. Vitamin D promotes the absorption of calcium by the body. Without enough vitamin D, the body will be less able to use the calcium obtained from food but will use the calcium stores from the bones instead. You can get vitamin D from sunlight (10 to 15 minutes exposure twice a week is usually adequate); also from egg yolk, fishes like tuna, sardines, salmon and mackerel, and fortified milk.
3. Consider taking supplements if you do not get enough of the vitamin and mineral in your diet. Dietary calcium requirement for adults under 50 is 1,000 mg daily, and for adults 50 yrs and older is 1,200 mg daily. Consult your doctor about whether supplements are appropriate for you.
4. Do weight-bearing exercises like walking, stair climbing, jogging, dancing, etc. These are exercises in which the feet and legs carry the body’s weight and which are helpful in strengthening the bones. Resistance-training exercises, which strengthen the muscles and bones, also provide benefit.
5. Avoid excess caffeine (from coffee, caffeinated soda, etc). There has been an observed link between excess caffeine intake and development of osteoporosis. Taking extra calcium is recommended to those who consume more caffeine, to counteract the calcium loss.
6. Limit alcohol and stop smoking. Smoking decreases the amount of estrogen in the body and decreases calcium absorption. Excess alcohol also affects bone formation and calcium absorption.
(References: NOF.org, MayoClinic.com, WebMD.com, Osteoporosis.ca)