Everyone should take the necessary steps towards osteoporosis prevention to
maintain and increase bone health. So many people don’t know they have osteoporosis
until they fall and fracture a brittle bone. That’s why it’s known as the silent
killer.
Osteoporosis is the loss of bone density or the thinning of the bone tissues
over a period of time. Did you know that just in the US alone, more that 10
million people suffer from the disease?
Our bodies require minerals like calcium and phosphate to form bones. If
we don’t get enough of these from our diets, our bones do not form or grow
strong. And as we become older our body pulls these mineral directly from
our body to make up for the deficiency and this leads to fragile and brittle
bones.
We should all take measures towards osteoporosis prevention to avoid this
process. Both men and women can get osteoporosis. In women the loss of the
hormone estrogen and in men the loss of the hormone testosterone can lead
to osteoporosis.
So what can you do to prevent osteoporosis?
Eat a balanced diet with adequate amounts of calcium. What is adequate?
The daily requirement is 1200mg which is about the amount contained in 3 cups
of milk. Some dairy products are even fortified and contain more. Always read
labels to make sure. Besides dairy products foods like broccoli, spinach and
many other green leafy vegetables will give your body the calcium it requires.
Our bodies require calcium all throughout our lives. So take the extra effort
to make sure you are getting your adequate dose of calcium, whether from diet
alone or a combination of diet and supplementation.
Vitamin D is essential to help your body absorb calcium. Your body
makes Vitamin D when it is exposed to sunlight. So getting your dose of daily
sun helps in osteoporosis prevention. But due to the negative effects of the
sun like aging and skin cancer it’s best to try and get your vitamin D from
food sources first, such as milk or dairy fortified with vitamin D or fish
like salmon and tuna. You can also take a Vitamin D supplement if you live
somewhere with little sunlight and you don’t get enough from natural food
sources.
In addition to diet, you also need regular exercise to prevent loss of bone
density and also to prevent fractures. Weight training or weight bearing
exercises have been shown to not only prevent bone loss but actually increase
bone density. Increased muscle mass also protects the bones and helps with
balance and stabilization which is crucial to preventing fractures.
Tobacco and alcohol also interfere with the absorption of calcium
by the body. Even if you ensure adequate intake of calcium, alcohol and tobacco
will inhibit the absorption. So if you smoke or drink too much, it’s wise
to stop smoking and drink in moderation. Also limit the amount of caffeinated
drinks and colas.
Osteoporosis prevention is best accomplished by making sure you get adequate
amounts of calcium and vitamin D from your diet and or supplementation and
make sure you exercise regularly, especially weight bearing ones such as strength
training.