Ways to prevent osteoporosis

There are a number of ways to prevent osteoporosis and your chances of acquiring osteoporosis can be decreased when you modify your diet and lifestyle. Here are some ways that will help you prevent osteoporosis:

1. DIET

>Drink milk products that are low in fat like skim milk, nonfat yogurt and reduced fat-cheeses (except cottage cheese). They are excellent sources of calcium and will keep bones healthy and strong.
>Eating fish and its bones provide good amounts of calcium. Mackerel and other oily fishes also contain high levels of vitamin D which is good for the bones.
>Leafy vegetables are also good sources of calcium.
>Avoid excessive protein intake because it increases the body’s calcium excretion.
> Limit caffeine intake to 3 cups per day.

2. EXERCISE

Regular weight bearing exercises can minimize the occurrence of bone loss and also helps build your bones as you age. Risks for falls and fractures are also reduced by improving your balance, posture and flexibility.

3. MEDICAL INTERVENTIONS

>Submit yourself for a bone density test especially if you are a woman who is over 65. This is a test that will analyze the availability of bone materials in the bone, predicting future risks for fractures. It is also a diagnostic test done to confirm osteoporosis.
>Consult your doctor on how you can counteract bone loss effects caused by certain medical conditions and seek for treatment.

4. SUPPLEMENTS

>1,000 mg of elemental calcium is needed by both men and women daily. The diet cannot supply the body with enough calcium and so there is a need to take supplements in two to three doses a day with meals. Vitamin D is also important factor that should be present in the supplement to facilitate calcium absorption.
>Hormone replacement therapy. HRT contains estrogen which is beneficial to prevent osteoporosis in menopausal women. But recent studies show that it can cause serious long-term health effects.

5. LIFESTYLE CHANGES

>Quit smoking. Smoking increases the risk for fractures and slows the healing process of fractured bones.
> Limit alcohol intake. Alcohol impedes the proper absorption of calcium in the body.

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