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Reduce Your Risk Of Osteoporosis

Reduce Your Risk Of Osteoporosis
Osteoporosis, which means *porous bones*, is a condition of excessive skeletal fragility resulting in weakened bones that break easily. A combination of genetic, dietary, hormonal, age-related, and lifestyle factors all contribute to this condition. Osteoporosis usually progresses painlessly until a fracture occurs, which is usually in the hip, spine, or wrist.

Overall, approximately eight million American women and two million men have osteoporosis. Women are four times more likely than men to develop osteoporosis because of the loss of estrogen at menopause. (Estrogen slows down bone loss.) Over half of all women over the age of 65 have osteoporosis.

WHAT ARE THE RISK FACTORS FOR OSTEOPOROSIS ?
Factors that can increase your chances of developing osteoporosis include :
  • Being female
  • Having a small, thin body frame
  • A family history of osteoporosis
  • Being post-menopausal or of advanced age
  • Being Caucasian or Asian
  • Abnormal absence of menstrual periods
  • Anorexia nervosa or bulimia
  • Low testosterone levels in men
  • Lack of calcium and vitamin D
  • Inactive lifestyle
  • Long-term use of some medications prescribed for arthritis, asthma, and lupus, anti-seizure medications, aluminum-containing antacids, and certain cancer treatments.
  • Cigarette smoking
  • Excessive use of alcohol and high salt, protein, and caffeine intake
HOW DO YOU KNOW IF YOU HAVE OSTEOPOROSIS ?
A family medical history and bone mass measurements are part of a complete assessment. Often a bone fracture is the first sign of osteoporosis. Ask your doctor to help you better understand your own risk and become aware of prevention and treatment options.

Bone density tests: Routine x-rays can't detect osteoporosis until it's quite advanced, but other radiological methods can. The US Food and Drug Administration (FDA) has approved several kinds of devices to estimate bone density. Most require far less radiation than a chest x-ray.

Doctors consider a patient's medical history and risk factors in deciding who should have a bone density test. Readings are compared to a standard for the patient's age, sex and body size. Different parts of the skeleton may be measured and low density at any site is worrisome. Bone density tests are useful for confirming a diagnosis of osteoporosis if a person has already had a suspicious fracture or for detecting low bone density so that preventive steps can be taken.

HOW CAN I PROTECT MYSELF FROM HAVING OSTEOPOROSIS ?
Osteoporosis is usually preventable. Females need to take steps to protect the health of their bones while they are still children, and on through their teenage and young adult years. Building strong bones at a young age will lessen the effect of the natural bone loss that begins to occur around age 30. Use the following guidelines :
  • Eat foods rich in calcium and vitamin D, such as low-fat milk, yogurt, cheese, fish with edible bones like salmon and sardines, and dark green, leafy vegetables, like kale and broccoli.
  • Do weight-bearing exercise, such as walking, jogging, hiking, playing tennis, and stair climbing. Exercise builds bone and muscle strength and helps prevent bone loss and improves coordination to prevent falls. It also helps older people stay active and mobile.
    Weight-bearing exercises, done on a regular basis, are best for preventing osteoporosis. Always check with your doctor before starting an exercise program.
  • If you are postmenopausal, consider estrogen replacement.
  • Consider using calcium supplements, but discuss the choice of supplements with your doctor first.
  • Don't smoke.
  • Limit alcoholic beverages.


FOODS THAT REDUCE THE RISK/DEVELOPMENT OF OSTEOPOROSIS :
Fruit
In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples. Also dried fruit like figs, apricots, and dates.

Vegetables
In particular dark green vegetables like spinach, kale, collard greens, broccoli, cabbage, Brussels sprouts, Chinese cabbage, tomatoes, potatoes, onions, carrots, red bell peppers, sweet potatoes.

Dairy Foods
Low fat milk, yogurt and lower-fat cheese or calcium fortified soymilk & yogurt.

Oily Fish
Rich omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout.

Nuts and Seeds
Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower, linseeds and pumpkin seeds.

Pulses and Grains
Including soybeans, wheat germ, lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, bulgur wheat, calcium-fortified breakfast cereals.

Vitamin D
Vitamin D is essential in order to absorb calcium for foods. The best source of Vitamin D is exposing the skin to sunlight. Other sources are fortified margarines and dairy products, fortified breakfast cereals and oily fish.

A healthy and nutritious diet, combined with a regular exercise routine, can greatly reduce your risk of developing osteoporosis. Always check with your doctor before starting any exercise regimen.

By Chris Chenoweth


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