Preventing Osteoporosis
Osteoporosis is a bone condition that the average person usually does not think about when taking efforts to remain healthy. In fact, this condition is not often a realization until it has caused damage. Despite its potential damage, it is possible to prevent osteoporosis even when development is likely in the future. Many prevention methods of other conditions, such as diet and exercise, can be customized to include extra measures to target osteoporosis and ideal bone health.
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You Are What You Eat
The common phrase ‘you are what you eat’ is certainly true. If your diet is faulty, your body suffers. Essentially, you are depriving your body of the most basic nutrients it needs to function properly. All areas of your body suffer down to a cellular level, from your skin to your organs. Your diet should be well balanced and healthy. If you are concerned about osteoporosis, your doctor or nutritionist can help you create a comprehensive diet that will be tailored to your specific needs.
Your bones need certain nutrients as well. Protein, calcium, and vitamin D are three of the most important nutrients bones need to maintain density and strength. Calcium and vitamin D can be found through fortified foods such as dairy products and regularly in foods such as green vegetables and some types of fish. Vitamin D is also made naturally by the body after at least 15 minutes of exposure to sunlight. Protein-packed foods include chicken, many nut varieties, and fortified dairy products.
Jiggle, Wiggle, Shake, and Move
Exercise is an equally important effort. You do not have to run a marathon every day or bench press three times your weight. The simplest efforts can help. Weight-bearing activities such as dancing, walking, and yoga prevent weight resistance that strengthens bones.
Other exercise activities can be beneficial as well. Water aerobics can be used during swimming; the water produces resistance while reducing stress on other areas of the body. Tai chi can be a great way to clear the mind and reduce stress while also giving the weight resistance needed. If mobility is an issue, resistance bands can be helpful in providing weight-bearing activity. Water aerobics and using resistance bands in the water can be beneficial for people with limited mobility as well. The water can provide an almost weightless environment that can assist in movement. In fact, water therapies have been used in many physical therapy treatments for years.
Medications
If low bone mass is detected through density testing, medications can be used that may help slow density loss when combined with the other prevention efforts. These medications may also be used as a preventative, without existing density loss, when there is a higher risk of osteoporosis. There are also some medications available to help rebuild bone density if treatment begins early enough.
Bone density testing can be used to determine current loss, but it can also be used to measure the rate of loss. This can be particularly helpful when osteoporosis medications are used. Bone loss progression can be measured to determine appropriate dosage adjustments, a change in medications, or the success of the current treatment plan. This is equally true for medications used to rebuild density.
Things to Avoid
Part of the efforts in preventing osteoporosis including avoiding specific things. Avoiding certain foods can be equally important. Fatty foods, sugary sweets, and foods completely void of nutritional value can be harmful, not only in efforts to prevent osteoporosis but also in maintaining overall good health. Alcohol consumption should also be extremely limited because too much alcohol reduces the body’s ability to absorb the vital nutrients that bones need.
In addition to avoiding excessive amounts of alcohol, you should avoid carbonated drinks including sodas. They are high in sugar content, but they also contain high levels of phosphorus. These elevated levels of phosphorus reduce nutrient absorption. You could consume large amounts of necessary nutrients and take supplements and the absorption would still not be at beneficial levels.
Adequate exercise is necessary, but too much can be damaging. Too much intensive training can damage tissues and bones. Women athletes may often cause damage to hormone production, thereby creating an increased risk of osteoporosis in addition to other medical issues.
In your avoidance efforts, you should be taking steps to not only improve your balance through exercise but also actively avoiding situations or activities that could lead to bone breaks. Broken bones heal in a different manner than regular bone growth. Areas of healed breakages and fractures are often weaker and prone to further damage, particularly if bone density is beginning to reduce.
Related Risk Factors
Although anyone can develop osteoporosis, there are certain groups that are at higher risk. Women are at a higher risk, usually because men start with denser bones and as men age, their density loss occurs much slower. Additionally, female hormones are directly linked to bone health. Due to diminishing hormones during aging, bone density loss commonly begins around age 40 or 50 and coinciding with menopause. Women at risk can include those who have had their ovaries taken out, before menopause and those with dysfunctional ovaries. Low testosterone levels can put men at a higher risk.
Other risk factors for both men and women include long term prescription use with specific medications such as cancer, arthritis, and corticosteroid treatments. A substantial amount of research has also shown a link in family history. Underlying conditions that affect the bones, such as osteoarthritis, can also create increased risk.
Osteoporosis is not a condition to take lightly. Reduced bone density means bones are much weaker. A simple fall can lead to dangerous breaks and fractures. Breaks can result in surgeries and much longer healing times. Ideally, bone health efforts should begin in childhood, but sometimes this is often impossible. While it is important to start prevention efforts early, it is never too late.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.
