Prevention of osteoporosis is VERY important because, while there are treatments for osteoporosis, there is currently no cure!! However, you should look at the bright side. Osteoporosis is largely preventable for most people.

The best way to prevent osteoporosis is by building strong bones, especially before the age of 30. Besides that, a healthy lifestyle is crucial for keeping bones strong. Therefore, additional life-style changes is required as described below:

 

· Wear sturdy, low-heeled, soft-soled shoes; avoid floppy slippers and sandals.

· Ask your doctor whether any medications you are taking can cause dizziness, light-headedness, or loss of balance. If so, ask how these effects can be minimized.

· Minimize clutter throughout the house.

· Secure all rugs; avoid using small throw rugs that can slip and slide.

· Remove all loose wires and electrical cords that can cause tripping.

· Make sure treads and handrails are installed on staircases and remain secure.

· Keep halls, stairs, and entries well lighted.

· Use nightlights in the bedroom and bath.

· In the bathroom, use grab bars and non-skid tape in the shower or tub.

· In the kitchen, use nonskid rubber mats near the sink and stove.

 

Below are 5 steps to prevent osteoporosis strongly suggested by the National Osteoporosis Foundation. Follow these steps to have a better future, free from osteoporosis!

 

Five Steps to Bone Health and Osteoporosis Prevention:

 

Step 1: Get your daily recommended amounts of calcium and vitamin D

 

Calcium is the most important nutrient for reaching peak bone mass. It prevents and treats osteoporosis. It is needed for the heart, muscles and nerves to function properly and for blood to clot. An appropriate calcium intake falls between 1000 and 1300 mg a day. If you have difficulty getting enough calcium from the foods you eat, you may take a calcium supplements to make up the difference.

 

Vitamin D is needed for the body to absorb calcium effectively. Without enough vitamin D, your body will be unable to absorb calcium from the foods you eat, and this will cause your body to take calcium from your bones. Sources of Vitamin D are through the skin following direct exposure to sunlight and from the diet. Vitamin D from the diet can be obtained from fortified dairy products, egg yolks, saltwater fish and liver. The daily doses recommended is in between 400 and 800 IU. However, the daily dose should not exceed 800 IU, which may causes toxicity.

 

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Step 2: Exercise regularly

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Step 3: Avoid smoking and excessive alcohol

 

Cigarette smoking could start in childhood. It has a harmful effect on reaching peak bone mass. Even excessive alcohol could lead to low bone density that could in turn lead to osteoporosis.

 

Step 4: Talk to your healthcare provider about bone health

 

Talk to your local physician about ways to maintain bone health and how to follow a healthy lifestyle. You could always check with your physician to make sure there is enough calcium and vitamin D in your diet. Besides that, you could also discuss about the risk factors and chances of you getting osteoporosis. As we all know, prevention is better than cure!

 

Step 5: Have a bone density test and take medication when appropriate

 

A Bone Mineral Density test (BMD) is the only way to diagnose osteoporosis and determine your risk for future fracture. Since osteoporosis can develop undetected for decades until a fracture occurs, early diagnosis is important.

Although there is no cure for osteoporosis, currently bisphosphonates, calcitonin, estrogens, parathyroid hormone and raloxifene are approved by the US Food and Drug Administration (FDA) for the prevention and/or treatment of osteoporosis.

 

☺Make sure you get enough calcium and vitamin D throughout your life, exercise regularly, using resistance and high-impact activities, talk to your healthcare provider at least once a year and most importantly, eat a healthy diet and follow a healthy lifestyle.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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For assignment purpose only. Not for professional and business usages.

 

No one seems to know just how exercise is too much or too little, but most physicians recommend about 30 minutes of vigorous exercise about 3 to 5 times per week. Exercise is important to good bone health. If you exercise regularly in childhood and adolescence, there are fewer chances of you getting osteoporosis. The best exercise for your bones is weight-bearing exercise such as walking, dancing, jogging, stairs climbing and hiking. Examples.

 

However, there are some other exercises which is more suitable for elderly...More