Osteoporosis is the weakening of bones due to loss of bone matrix and calcium. This causes the bones to fracture and break easily. Studies have shown that women are four times more likely to suffer from osteoporosis than men. Aging is one major cause of bone loss along with nutrition, certain medications, physical well-being and menopause. It has been shown that bone loss is greatest within the first 7 years after menopause. This article will cover some risk factors and give advice for reducing the risk of osteoporosis.
Instructions
1. Taking care of your body includes taking care of your bones. We all know the important function of the skeletal anatomy of the human body, and as we age these structures get weaker and more susceptible to hip, wrist and spinal fractures. It is important to get regular physical checkups with your doctor. Talk to your doctor about having a Bone Mineral Density (BMD) test to ascertain whether you are at risk for osteoporosis. The test uses small amounts of radiation or sound waves to determine how much bone mass you have lost and how weak, thin or porous the bones have become. It is recommended that all women over the age of 65 have a screening BMD test done.
2. Loss of calcium from the bones occurs thoughout a person's lifetime, therefore it is vitally important to replenish the body with calcium through supplementary intake either with calcium tablets or through the diet. it is recommended that women need 1200mg of calcium everyday to reduce their risk of fracture due to osteoporosis. The diet should include high calcium-content foods like low-fat dairy products, eggs, milk, cheese and yogurt. Vegetables like tofu, almonds and green leafy vegetables are very rich in calcium.
3. Vitamin D is also important to incorporate into the diet and will reduce the risk of osteoporosis-800IU of Vitamin D is recommended every day.
4. Caffeine, alcohol and salt intake are risk factors for osteoporosis because they cause the kidney to increase the urinary loss of calcium from the body. Limit the intake of coffee or tea to three cups a day and reduce the salt intake to below 2000mg a day. Alcohol intake should also be limited to small amounts.
5. A major risk factor for getting osteoporosis is smoking. Smoking increases the risk factors for getting many medical conditions including cancers, as well as reduces bone strength. It can also lead to earlier menopause and decrease the circulation of the hormone estrogen in the body which causes more bone loss.
6. Weight is another risk factor for increasing the risk of getting osteoporosis. People who weigh less than 127 lbs. are at higher risk for osteoporosis (this number may vary according to height). Diet and nutrition are important for maintaining the bones and the body at optimum health. Eating more well-balanced, nutritious meals and regular exercising using weights will help reduce the risk of osteoporosis.
7. Certain medications can increase calcium loss from the body, thereby increasing the risk for getting osteoporosis, for example, steroid medications and medications for thyroid disease, blood clots and seizures.
Tags: bone loss, getting osteoporosis, risk factors, that women, calcium from, care your