How To Prevent Osteoporosis?
- Tuesday, November 3, 2009, 23:12
- Anti-Aging, Health Care
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Osteoporosis is a medical condition that is marked by severely fragile and porous bones. It is a crippling disease and more than 25 million Americans, 80% of them women are afflicted by it. Osteoporosis is responsible for causing 1.5 million bone fractures each year and research tells us that the occurrence of this disease is likely to double in the next 25 years.
Our bones are constantly being broken down and rebuilt so that they can adapt to day to day physical strain. About 20% of the total bone mass of the body is replaced each year. 95% of the bone mass is built by the age of 18 years and heightens between the age of 25-35 years after which the rate at which bone mass is resorted begins to decline and the rate at which it is lost increases. Osteoporosis occurs when the loss of bone concentration becomes extremely severe and the bones become brittle.
The most severe outcome of osteoporosis is fractures. Almost 25% of individuals afflicted by osteoporosis who suffer a hip fracture die within a year.
Other problems accompanying this disease are loss of height due to bone loss, severe pain in the hip and back region, humped or stooped posture, fractures of the vertebral column and breathing difficulties.
Women are at a greater risk of developing osteoporosis as compared to men. This is because women have 10-25% less bone mass in their skeletal structure. Women also tend to lose bone mass at a fast rate during the first few years following menopause.
This is largely attributed to a decline in the level of the hormone estrogen that is known to increase calcium absorption in the body. Other factors responsible for the development of osteoporosis are anorexia, having a thin skeletal structure, abnormal menstruation, heredity and early onset of menopause.
How can osteoporosis be prevented?
Increase calcium intake: Calcium plays an important role in the development and maintenance of bones. Thus, it is important for you to take an adequate amount of this mineral on a daily basis to prevent osteoporosis.
You must take at least 400-600 mg of calcium on a daily basis to avoid falling in the clutches of this disease. Foods such as milk, yogurt, orange juice and whole grain cereals should be included liberally in your diet.
Vitamin D: This is required by the body to absorb calcium properly. Vitamin D is manufactured by the skin when exposed to sunlight. Foods such as fortified orange juice, milk and cereals are good sources of Vitamin D and must be eaten in adequate amounts.
Avoid tobacco and alcohol: Smoking is known to reduce the estrogen levels of the body and may result in early menopause. Alcohol reduces the body’s capacity to absorb calcium and may inhibit the bone shielding effects of estrogen.
Exercise: Research tells us that weight bearing aerobics and strength training exercises help perk up bone density, increase muscle mass and balance. Thus, it is recommended for you to enroll in a good exercise program at the earliest in order to prevent this crippling disease from damaging your bones.
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