Osteoporosis is when bones thin out due to aging and other factors. It often leads to broken bones and fractures. What increases the risks is aging, being female, lack of hormones, low body weight, menopause, smoking, and medications. Supplements, exercise, and lifestyle changes can help with the disease. In severe cases medications and surgery are options.
CALCIUM AND VITAMIN D
Calcium is what builds strong bones and vitamin D helps the body absorb it. Takings supplement with Vitamin C and D is recommended. Most women past menopause need 1,200 milligrams of calcium and 400 to 600 IUs daily for good bone health. Your doctor can tell you what type of calcium supplement will be best for you. You can get calcium from eating foods like yogurt, cottage cheese, canned salmon, and cooked green vegetables. Sitting in the sun without sunscreen helps produce Vitamin D. There are two types of calcium supplements calcium carbonate and calcium citrate.
CHOOSE HEALTHY FOODS FOR MEALS
The National Osteoporosis Foundation advises eating a healthy diet. This means dairy, fresh fruits and vegetables, lean, meats and poultry, whole grains, and dairy. When you get enough of these foods in your diet they help when you are taking supplements for bone loss. Vitamin K helps bone with mineralization. Eating vegetables like lettuce, spinach and cabbage provide more Vitamin K. Zinc is needed to help generate new bone tissue. Zinc is found in lean meats, poultry, and whole grains.
EXERCISE REGULARLY
The bones need to be under stress to build up again. This is why exercise is important to your bone health. Try to make walking a daily routine. Walk around the house or work, take the stairs instead of the elevator, garden, or work in the yard. Biking is another good exercise that develops the muscles and improves bone mass. Weight bearing exercise is best for this disease. Pilates, tai chi, and yoga strengthen the spine and bones.
STOP SMOKING AND DRINK ALCOHOL IN MODERATION
Nicotine is bad for your bones. If you don’t stop smoking, there is little any doctor can do for you. This is because it destroys the effects of supplements and medications. If you regularly drink wine or beer daily cutting back to one glass three to four times a week will help. Those with a severe bone loss should only have one or two glasses per week or give it up completely according to WebMD. Talk with your doctor about this they can inform you of what is best for your condition.
GET A BONE DENSITY TEST
This test is the best to determine the amount of bone loss. This is a low radiations test that is painless and efficient. Once your doctor sees how much bone loss you have they can advise you of what to do to and how to improve the situation. Often they will suggest supplements, diet, and lifestyle changes. Some will prescribe medications that build up the bones.
LEARN ABOUT THE LINK TO DEPRESSION
According to the Harvard Medical School studies have linked bone loss to treatment for depression. It has been found that women treated for depression suffer from lower bone density. They have higher levels of a hormone called cortisol. This hormone is related to bone loss. When women are treated for depression they should ask about getting a bone density test.
TRY TO AVOID FALLS
When you walk watch where you’re going. It is easy to stumble over a fissure in the sidewalk, tree stumps, and holes. Walk in areas that are flat and well maintained not full of crack and obstacles. Wear walking shoes or sneakers to help maintain balance. In your home don’t’ leave toys, household appliances around where you can stumble over them. Put them away keep hallways and stairways clear. Add grab bars to bathroom tubs and showers if needed.
CUT BACK ON CAFFEINE
Too much caffeine often interferes with vitamins and minerals absorption in the body. This means cutting back on coffee, tea, and drinks with caffeine. Research has linked high levels of caffeine to bone loss and breaks. Two or three cups per day or about 300 mgs a day is what you should be drinking. This is an average 8-ounce cup. Soda, sports drinks, and even some medication have caffeine.
MAINTAIN A HEALTHY WEIGHT
When you suffer from weight loss it’s important to maintain a healthy weight. Being underweight has been linked to bone loss. Often this is because the body does not get the nutrients and vitamins it needs to keep bones healthy and muscles strong. Young girls and women are at risk for being underweight due to pressure to be thin. Talk with your doctor to determine what a healthy weight is for your age you’re your size. Exercise regularly when you diet.
These are some tips to strengthen your bones. Maintaining healthy bones takes some work through eating and exercise. Some women have to take medications and undergo surgery but there are many new treatments that help with this condition.