Most of us don’t spend a lot of time fretting about our bone health, but once it begins to infringe on our daily lives, that can change. While much of the ability to maintain bone strength is out of our direct control, that’s not the whole story. You can make some lifestyle changes and learn how to lower your risk of osteoporosis. Keep reading to find out how.
What Is Osteoporosis And Why Do Some People Have It?
Osteoporosis is a bone disorder which causes bones to become weak and less dense. You become more susceptible to fractures and sprains when you develop osteoporosis, and this affects women more than men. In fact, 50% of women over the age of 50 will break a bone due to osteoporosis. Women already start out with less bone density than men, and that just continues as they age and lose estrogen after menopause.
Many factors contribute to someone developing osteoporosis. Getting older, having a more petite frame, your genes, your diet over the years, and your current lifestyle all create a situation making osteoporosis possible. Of course, several of these risk factors are out of your control, but not all.
You can do something about it.
Tactics To Lower Your Risk Of Osteoporosis
No matter your age, you can begin to make some lifestyle changes and work proactively to lower your risk and the progression of osteoporosis.
Calcium Supplements Can Boost Your Bone Density
- If you are a premenopausal woman, take 1000 mg of calcium per day and 800 IU of Vitamin D.
- Postmenopausal women (or a man over 70) should take 1200 mg of calcium along with 800 IU of Vitamin D.
- If you already have osteopenia, a condition which indicates the beginning of osteoporosis, take 1500 mg of calcium and 800 IU of Vitamin D.
Move Those Bones Around
Exercise and weight bearing training is a boost to your bone density. It’s never too late to start. Talk with your doctor about what is appropriate for you. Consider aerobics, dancing, climbing stairs, yoga, and jogging.
Limit Alcohol Consumption
There is a link between moderate to excessive alcohol consumption and osteoporosis.
Get Calcium And Vitamin D In Your Diet
Add fat free and low fat dairy, cereals, soy, sardines, salmon, and dark green leafy veggies like broccoli and kale.
Get A Baseline Bone Density Test
Once you turn 65, get a bone density test to find out your baseline. Then talk with Southwest Diagnostic Imaging Center to find out what other strategies can lower your risk of osteoporosis.