One out of every two women, and one out of every eight men over the age of 50 will develop osteoporosis, a disease causing thinning and weakening of the bones to the extent that they break and fracture very easily. Hip, spine and wrist bones are especially vulnerable to this silent disease.
Osteoporosis can cause height loss, unsightly back humps, as well as the danger of fracturing bones much more easily, leading to pain, hospitalization, and sometimes permanent disability and even death.
Osteoporosis actually starts in childhood but doesn’t manifest until adulthood, with inactivity and a diet lacking in calcium and vitamin D causing many children to become susceptible to osteoporosis and bone loss as they age.
There are several key things you can do to prevent this crippling disease:
(1) Eat a balanced diet rich in calcium and vitamin D. If you couldn’t do this as a child, start doing it today and continue for the rest of your life. Adults need about 1000 mg. of calcium daily, with three 8-ounce glasses of milk providing 1050 mg. Other foods which are a rich source of calcium in your diet include yogurt, cheese, broccoli, spinach and dark green leafy vegetables, along with tofu and almonds. Select calcium-fortified products at the supermarket such as orange juice and yogurt.
(2) Participate regularly in some form of weight-bearing exercise such as walking, tennis, dancing or weight training, because proper exercise is almost as important as your dietary choices in maintaining healthy bone mass. Exercising will not only make you feel and look more vital, it will decrease your risk of getting a bone fracture that will most likely lead to other complications.
(3) Quit smoking, because smokers absorb less calcium from their diets, a contributing factor to low bone mass. Limit your alcohol consumption which can adversely affect the way your bones absorb nutrients.
(4) Get a bone mineral density test (BMD), a painless test that measures bone density in the spine, wrist and/or hip. Consult with your doctor if medication approved by the FDA seems warranted if you have already developed osteoporosis.
Tags: Alcohol, Chi, diet, Diets, Disability, Ear, exercise, Food, Foods, Glasses, Health, height loss, Hospital, lifestyle, Osteoporosis, Pain, Quit, Smoking, Spine, Training, vitamin, Vitamin D, Weight, Weight Training, Wrist
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