December 3, 2009

Five Ways to Prevent Osteoporosis

Osteoporosis is a disease that causes bone thinning over the course of several years. People who are diagnosed with osteoporosis are more prone to bone fractures. Although women are often most likely to develop osteoporosis, Caucasians, those with a family history of osteoporosis are also at risk. The good news is that even if you haven’t exactly been leading a healthy lifestyle, preventing osteoporosis is still easily possible!

Ways to Prevent Osteoporosis:

1. Increase Calcium Intake – Adults should consume at least 1,000 milligrams of calcium each day. Calcium is easy to add into your diet, as it can be obtained by eating common foods such as yogurt and cheese and drinking milk. If you are lactose intolerant, foods such as chickpeas, canned salmon (with bones), and tofu are rich in calcium. If you find that you can’t incorporate enough calcium into your diet, calcium supplements are an additional option.

2. Increase Vitamin D Intake – Vitamin D allows your body to absorb calcium better. Increasing you intake of vitamin D is easy; by eating foods like salt water fish, egg yolks and liver or even a walk in the sunshine, you can increase your consumption of vitamin D.

3. Exercise! – Regular exercise promotes strong bone development. Cardio exercises involving impact, such as dancing, running or jogging, are beneficial in preventing osteoporosis. Weight training is the key to developing bones in the upper body and will also help to develop balance, which reduces the chance of falling and breaking bones.

4. Limit Alcohol Intake – Stick to one or two drinks per day, as excessive amounts of alcohol heightens your risk of osteoporosis.

5. Don’t Smoke – On top of all its other negative side effects, smoking increases the bone thinning once it begins. Studies have shown a direct link between cigarette smoking and osteoporosis, demonstrating that smokers are not only more prone to fractures and low bone mass, but that they also take more time to heal from fractures. If you smoke, the best way to prevent osteoporosis is obvious, just quit.

Preventing osteoporosis begins early in life, with good nutrition and regular exercise; however, even if you aren’t living healthily, with a few lifestyle changes, it’s easy to prevent osteoporosis and other health ailments.

October 5, 2009


Osteoporosis- Osteoporosis is a particular condition that is characterized by the loss of the normal density of bone. This results in the very abnormally porous bone that is more compressible like a sponge and not dense. Osteoporosis leaves the person with very fragile bones and increases the risk of breaking bones. For many women entering menopause, osteoporosis becomes a very real possibility.

Osteoporosis can be a very damaging and dangerous condition that affects many Americans. However, the good news is that osteoporosis can be treated and you can help prevent it. Be warned though there is some effort required on your part. Quit smoking if you do smoke, watch your alcohol consumption, exercise fairly often, eat a balanced diet, and make sure you get enough calcium and vitamin D.

Medications are out there as well. In fact, you’ll probably be required to take certain medicines if you have or are at risk of getting osteoporosis. Most medications focus on stopping bone loss and increasing bone strength. Luckily we live in a time where there are many different medications that can make living with osteoporosis manageable.

I do want to warn people not to over do it when they are exercising. Make sure you don’t do anything that will hurt your fragile bones. Try to look for different forms of low-impact exercise. A swimming pool is a good example of low-impact exercise.

Interesting fact- smoking a pack of cigarettes a day throughout your adult life can actually reduce your bone mass by 5-10%.

Information provided on this website is for general purposes only. It is not intended to take the place of advice from your practitioner.

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