Read on and make plans for a healthier lifestyle starting today. As the old adage says, ‘tomorrow never comes.’
Why Must You Make an Effort?
It is important to make an effort, because the consequences of osteoporosis can be horribly unpleasant and awful. Why go through that when you can prevent it? Or, if you already have fragile hollow bones and low bone density i.e., osteoporosis, you have treatment options available, to increase the bone density or even lay new bone when the bone loss is extraordinarily severe. You do not need to despair, all you need is awareness . . . and action!
We all want and need to be functional in life or at the very least physically independent. Who wants to become disabled or go through life in excruciating pain, suffering with deformity? Why not take a few simple steps to prevent or timely treat osteoporosis, right now? One of the complications and corollaries of unmanaged osteoporosis can be unexpected fractures, which are painful and disabling, and often require exorbitantly expensive treatments down the road like hip replacement surgery.
Who is Most at Risk of Osteoporosis?
- Women over fifty, of any race.
- All people with a small frame and low bone mass but especially women over 50 who are of Asian origin.
- Men over seventy and all people with a family history of osteoporosis.
- People who smoke.
- Those who take steroid medications for arthritis or asthma or for Primary Sclerosing Cholangitis. They should go for periodic bone density scans.
What You Can Do by Yourself
The answer is simple — prevent. Adopt the following important basics:
- Diet: rich in calcium and vitamin D. Eat healthy foods, that are preferably natural and fresh.
- Plenty of sunshine.
- Weight bearing exercise, sports and/or work.
- Eat less salt, so you do not lose in your urine the calcium that you needed to maintain stronger bones. What is the relation? A diet high in salt makes you lose calcium, that is definitely an added drawback!
If an adult suffers a fracture, they might want to check if they are suffering from osteoporosis.
How Much Calcium and Vitamin D Do You Need?
- Vitamin D, 600-800 international units, for most adults.
- Breast feeding mothers and those who are expecting, need 1000-1200 IU of Vitamin D.
- Adults need at least 1000 mg of Calcium daily.
- Women after menopause, nursing and expecting mothers, and adolescent girls, need about 1300 mg per day.
You should focus on a diet rich in calcium, but supplements are available if you need to boost your intake.
Foods that Help Prevent Osteoporosis
- Milk and Yogurt.
- Fish, particularly cod, sardines, salmon, and shrimp.
- Egg yolks.
- Spinach has both calcium and magnesium.
- Fortified cereals, orange juice.
So, go ahead plan and act!References