How Can People Prevent Themselves From Getting Osteoporosis?
- The heart, nerves, blood and muscles need calcium to function properly. Insufficient amounts of calcium are suspected in contributing osteoporosis development, reports the National Osteoporosis Foundation (NOF). The NOF also states that many women and young girls consume "less than half the amount of calcium recommended to grow and maintain healthy bones."
For this reason, women should be alert to the amounts of calcium they need. Adults 50 and younger need 1000 mg of calcium daily and those older than 50 need 1200 mg. Sources of calcium include dairy products, broccoli, oats, soy products and almonds. Take calcium supplements if you can't get the minimum daily requirement through diet.
Vitamin D is important in preventing osteoporosis because it helps the body absorb calcium. Adults 50 and younger need 400 to 800 IU of vitamin D daily and adults older than 50 need 800-1,000 IU. Sources of vitamin D include exposure to the sun, fortified milk, liver, egg yolks and saltwater fish. There are two different types of vitamin D supplements, D2 and D3. Both are "equally good for bone health," says the NOF. - Exercise is good for everything, including bone health. To improve bone density, it is best to engage in weight-bearing exercises such as running, walking, dancing, aerobics and hiking. Exercise not only improves bone density but it also slows bone loss, reports the Mayo Clinic. Incorporate cardiovascular exercise and strength training into your regular routine for best results.
- The Mayo Clinic says smoking increases bone loss. It is believed smoking decreases women's ability to make estrogen and reduces the absorption of calcium. Excessive drinking could decrease your body's ability to absorb calcium and it might also decrease bone formation.
- For women experiencing perimenopause or menopause, hormone therapy can reduce the risk of osteoporosis. Testosterone replacement therapy only works for men with osteoporosis caused by low testosterone levels. Discuss any hormone therapy measures with your physician, as many treatments have serious side effects.
