Osteoporosis is a common bone disease that affects both men and women, usually as they grow older. There is no cure for osteoporosis. Fortunately, you can take steps to reduce your risk of developing osteoporosis and avoid the all to often debilitating bone fractures that can result. Osteoporosis is a silent disease of the bones that makes them weaken and prone to fracture. Many factors will increase your risk of developing osteoporosis and suffering a fracture. Some of these risk factors can be changed, while others cannot.
The most widely recognized risk factors for osteoporosis are:
Female, Thin or small frame, Advanced age, Family history of osteoporosis, Post-menopausal, Amenorrhea, Anorexia nervosa or bulimia, Low-calcium diet, Use of certain medications, such as corticosteroids and anti-convulsants, Low testosterone levels (men) Inactive lifestyle, Cigarette smoking, Excessive alcohol use.
Even if you have some of these risk factors, making healthy choices in your lifestyle can still help to prevent your risk or in early treatment before the condition worsens. It is never to early to start preventing osteoporosis and many of the precautions taken can help to lower the risk of other diseases as well. Diet and nutritional intake are the first and most important choices. Eat a sensible balanced diet rich in fresh fruits and vegetables, lean meats, and low fat dairy products and limit the intake of sugar, salt, caffeine and processed foods. An adequate intake of calcium and vitamin D are crucial in developing and maintaining bone
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health. Exercise. Physical activity is vital for maintaining healthy bones throughout life. Practicing good exercise habits at a young age helps maximize the mineral density of bones while they are still growing and maturing, and continuing to exercise minimizes bone loss later in life. Doing weight-bearing exercise on a regular basis cannot only help in the prevention but the treatment of osteoporosis as well. Don't Smoke. If you do smoke, quitting reduces the risk of low bone mass and fractures. Smoking can bring on early menopause and smokers tend to be thinner. Limit alcohol consumption. Heavy drinkers are more likely to have bone loss and fractures. Heavy drinkers usually have poor nutrition, lead more sedentary lives and are more prone to falls.
For those who already have osteoporosis making lifestyle changes can aid in the treatment and prevention of further bone loss and prevent fractures. It may be necessary to take dietary supplements to increase the amounts of Calcium, Vitamin D, Magnesium and other minerals that are important to bone health. Resistance exercises and weight bearing exercise can also help to strengthen the bones and improve balance thereby helping to prevent falls and fractures, exercise can also help with healing after an osteoporosis fracture has already occurred. Making changes in and around the house is beneficial as well. Eliminate hazards in the house that can increase your risk of falling. Make sure there is adequate lighting. Use a cane or walker if necessary for balance. It is also very important to take extra caution when lifting.
