Osteoporosis : Bone Disease : Prevention

Osteoporosis is a disease of bones that leads to an increased risk of fracture. In osteoporosis, the bone mineral density (BMD) is reduced, bone microarchitecture deteriorates, and the amount and variety of proteins in bone are altered.

Proper Exercise and having a healthy diet may prevent the onset of osteoporosis. These measures are necessary even for people diagnosed with osteoporosis.

(A) EXERCISE
Regular exercise can reduce the likelihood of bone fractures in people with osteoporosis. Some of the recommended exercises include:

  1. Weight-bearing exercises — walking, jogging, playing tennis, dancing
  2. Resistance exercises — free weights, weight machines, stretch bands
  3. Balance exercises — tai chi, yoga
  4. Riding a stationary bicycle
  5. Using rowing machines

Avoid any exercise that presents a risk of falling, or high-impact exercises that may cause fractures.

(B) DIET
Get at least 1,200 milligrams per day of calcium, and 800 – 1,000 international units of vitamin D3. Vitamin D helps your body absorb calcium.Your doctor may recommend a supplement to give you the calcium and vitamin D you need.
Follow a diet that provides the proper amount of calcium, vitamin D, and protein. While this will not completely stop bone loss, it will guarantee that a supply of the materials the body uses to form and maintain bones is available.
High-calcium foods include:

  1. Cheese
  2. Ice cream
  3. Leafy green vegetables, such as spinach and collard greens
  4. Low-fat milk
  5. Salmon
  6. Sardines (with the bones)
  7. Tofu
  8. Yogurt

(C ) STOP UNHEALTHY HABITS
Quit smoking, if you smoke. Also limit alcohol intake. Too much alcohol can damage your bones, as well as put you at risk for falling and breaking a bone.

(D) PREVENT FALLS
It is critical to prevent falls. Avoid sedating medications and remove household hazards to reduce the risk of fractures. Make sure your vision is good.

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