Osteoporosis may be prevented. A combination of a calcium-rich diet and weight-bearing exercise will help people under age 35 build strong bones. These two lifestyle habits will also help those over 35 maintain the bone mass they have.
The body needs 1000 to 1200 mgs of calcium every day, and in order for the body to use the calcium, it also needs Vitamin D. Vitamin D is found in fortified milk, eggs and liver, and is formed from sunlight on the bare skin. It is also important to decrease carbohydrates, soda, caffeine, alcohol and sugar intake. We have more details on calcium supplements in our osteoporosis treatment section.
Some steps that may prevent osteoporosis:
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Balanced diet rich in calcium & vitamin D
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Weight-bearing exercise
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Healthy lifestyle with no smoking or excessive alcohol intake
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Bone density testing and medication when appropriate
Osteoporosis Risk Factors
After the age of 30, all women should talk to their health care professionals about osteoporosis and identify their risk of developing it. Some of the common risk factors are the following:
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Small, thin frame or excessive thinness
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Personal and/or family history of broken bones in adulthood
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Diet low in calcium
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Smoking
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Excessive alcohol consumption
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Inactive lifestyle
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Absence of menstrual periods or very irregular menses during youth
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Long term use of medications such as corticosteroids
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Certain chemotherapeutic agents in breast cancer patients
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Certain medical conditions such as thyroid disease; bowel diseases, anorexia nervosa and rheumatoid arthritis
Living a healthy lifestyle can reduce one's risk for osteoporosis. Establishing a routine program of weight-bearing exercises and muscle strengthening can build and help maintain bone. Stopping smoking and avoiding excessive alcohol intake are other preventive measures.
Even though women are at an increased risk for osteoporosis, men should protect their bones with regular exercise and an adequate intake of calcium and vitamin D, as well.
