Osteoporosis is a disease in which the bones become thin, frail and brittle, and may break easily.Women and older people are more prone to developing osteoporosis, although it can affect people of any age or gender.
The U.S. National Institute of Arthritis and Musculoskeletal and Skin Diseases suggests these preventive measures for osteoporosis:
- Getting frequent exercise that's designed to help strengthen bones. Weight-bearing exercise is the best for your bones because it forces you to work against gravity. Examples include walking, hiking, jogging, climbing stairs, weight training, tennis, and dancing.
- Taking medications designed to prevent bone loss or increase bone mass. Talk to your doctor
- Taking steps to prevent falls, which increase your chances of breaking a bone, such as the hip, wrist or spine. Such steps include removing clutter inside the home, wearing low-heeled shoes, securing rugs to the floor, and installing grab bars in the bathroom.
- Eating a healthy, balanced diet that's rich in vitamin D and calcium.
Vitamin D: Vitamin D plays an important role in calcium absorption and bone health. It is synthesized in the skin through exposure to sunlight. Food sources of vitamin D include egg yolks, saltwater fish, and liver. Many people obtain enough vitamin D naturally, by getting about 15 minutes of sunlight each day; however, studies show that vitamin D production decreases in the elderly, in people who are housebound, and for people in general during the winter. They may need vitamin D supplements to achieve the recommended intake of 400 to 600 IU (International Units) daily.
Calcium: An inadequate supply of calcium over a lifetime contributes to the development of osteoporosis. Many published studies show that low calcium intake appears to be associated with low bone mass, rapid bone loss, and high fracture rates. National nutrition surveys show that many people consume less than half the amount of calcium recommended to build and maintain healthy bones. Food sources of calcium include low-fat dairy products, such as milk, yogurt, cheese, and ice cream; dark green, leafy vegetables, such as broccoli, collard greens, bok choy, and spinach; sardines and salmon with bones; tofu; almonds; and foods fortified with calcium, such as orange juice, cereals, and breads. Depending upon how much calcium you get each day from food, you may need to take a calcium supplement.
Calcium needs change during one’s lifetime. The body’s demand for calcium is greater during childhood and adolescence, when the skeleton is growing rapidly, and during pregnancy and breastfeeding. Postmenopausal women and older men also need to consume more calcium. Also, as you age, your body becomes less efficient at absorbing calcium and other nutrients. Older adults also are more likely to have chronic medical problems and to use medications that may impair calcium absorption.
Read our other posts on osteoporosis:
Men do suffer from Osteoporosis
Calcium intakes of Malaysian Women
Incidence of Hip Fracture in Malaysia
Caclium Supplements – A Waster of Your Money?
Experts from MediCare will conducting
FREE Bone Density Tests
at our pharmacy in Port Klang on Tuesday,
August 17th 2010 from 4.00pm to 7.00pm
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Prevention is Better Than Cure for many illnesses.
ReplyDeleteBut once your bones broken due to Osteoporosis, there is no cure! perhaps you have to use crutch or wheelchair after any simple accident that easily break your weakened bones.
Be wise to do take preventive measures to avoid osteoporosis!