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The time to start preventing osteoporosis is now. Even in children, a healthy diet that builds as much bone density as possible going into adulthood will provide a basis of strong bones that can help offset the loss of bone mass as we age.
Osteoporosis is a common condition, often developing after menopause as reduced estrogen levels affect bone health. Low bone density contributes to a higher risk of hip fracture and spinal compression fractures.
Maintaining healthy bones involves a healthy diet, regular exercise and wise lifestyle habits.
Calcium and vitamin D are important parts of a diet that promotes healthy bone mass.
Calcium is a mineral that makes up much of your bones and teeth, and plays a role in heart health, muscle function and nerve signaling.
Calcium promotes good bone health, helps slow down bone loss and benefits your overall well-being. The main foods rich in calcium are dairy products like milk, cheese and yogurt; however, many nondairy sources are also good sources of calcium. Try foods that have calcium and vitamin D added. Fortified juices, cereals and milk alternatives like soy or almond milk, as well as seafood, leafy greens, legumes, dried fruit and tofu are great sources of calcium and vitamin D.
Some people are unable to get an appropriate amount of calcium from their diet, either due to dietary restrictions or eating habits. If you are not able to get enough calcium from your diet, discuss a calcium supplement with your health care provider.
Calcium supplements are available over the counter and are available as calcium carbonate and calcium citrate. Either calcium supplement is fine to take, but each has advantages and disadvantages.
Calcium carbonate tends to cost less than calcium citrate. Since it’s more concentrated with elemental calcium, you can take fewer pills.
Calcium citrate tends to have better absorption and fewer side effects. Calcium citrate does not need to be taken with meals. Acid-reducing drugs don’t interfere with its absorption, and side effects such as constipation, flatulence and bloating are all less common.
Vitamin D helps our bodies absorb calcium. Sunlight triggers vitamin D formation in the skin, and about 15 minutes a few times per week should be sufficient for vitamin D production. Since melanin inhibits vitamin D creation, individuals with dark skin will need more sunlight exposure than those with fair skin.
Dietary sources of vitamin D include oily fish (salmon, sardines), egg yolks, liver and fortified dairy products. Even so, many of us are low in vitamin D or don’t absorb it well. If your level is low, it is important to take supplements to raise it to normal and maintain that level. Ask your health care provider what dose is recommended for you. Your provider may prescribe a vitamin D supplement if your level on blood testing is below 30 nanograms per milliliter.
Your intestines can absorb only about 600 milligrams of calcium at a time, so there’s no point taking more. Avoid calcium within four hours of thyroid, iron and osteoporosis medications.
Studies have indicated that too much of a form of vitamin A, preformed vitamin A, may reduce bone mineral density. You can avoid excessive vitamin A in your body by eating little, if any, animal liver.
While dairy products contain vitamin A, a few cups of milk a day will give you sufficient calcium without too much vitamin A.
Weight-bearing and muscle-strengthening exercises put stress on bones, making them stronger. Weight-bearing exercise forces muscles and tendons to apply tension to bones, stimulating the growth of more bone tissue. Exercise can help reduce bone loss and preserve bone tissue.
Balance exercises improve stability and help prevent falls. For all exercises, maintain spine alignment. Avoid stooping, bending and twisting exercises.
Balance exercises can help you stay steady on your feet. Ask your health care provider which exercises you can do safely and how exercises might be modified to assure you will not injure yourself. Perform the balance exercises at least once a day, most days of the week.
For this exercise, hold on to a table, wall, heavy chair or kitchen countertop with one hand. When you’re certain of your balance, try balancing yourself by placing only a fingertip on the surface. If you are unsteady, ask someone to stand by to assist.
The risk of falling increases with age and is greater for women than men. The most profound effect of falling is a fracture, which can lead to loss of independence. Of those who fracture a hip, 25% require lifelong care. Two-thirds of those who experience a fall will fall again within six months. Taking preventive steps to reduce the risk of falling will decrease the risk of sustaining a fracture from osteoporosis.
A few simple changes in your home and lifestyle can make all the difference in keeping you safe from dangerous falls:
The choices you make, beginning as early as childhood, can affect your bone health in the future. To protect it, consider making the following adjustments to your lifestyle:
Stay active.
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