What
can you do to prevent osteoporosis?
We
cannot slow the passing of time or change the effects that aging has on our
bodies. There are steps that you can take, however, to reduce your risk of
developing osteoporosis. Remember, even if you are well past the menopause, or
your physician has told you that you already have osteoporosis, it is never too
late to act. Your physician will advise you.
Changing Your Lifestyle
A great deal of information is available to us on how to improve our general
health, and much of the information is relevant to our bones.
Give up smoking
If you have not already given up smoking for the sake of your lungs, heart,
and circulation, osteoporosis is another reason to stop! There are many ways to
help you give up smoking, and your physician will be able to advise you on the
best way for you to stop.
Reduce your alcohol intake
A small amount of alcohol may not harm you, but if you drink regularly, you
may increase your risk of developing osteoporosis. Your physician will be able
to advise you as to whether you need to cut down on your alcohol intake and how
to do this.
Exercise
Regular exercise helps to prevent bone loss and is good for your heart, as
well. You do not have to exercise vigorously to obtain benefit. More important
is that you exercise regularly. A walk with the dog every day is much better
than an active game of tennis once a week. The key is not to push yourself too
hard to begin with, especially if you have not exercised for a while. Even if
you are housebound or, indeed, if you already have osteoporosis, there are some
simple exercises that you can do. You should consult your physician before you
begin any exercise program.
Dietary calcium
One of the most important ways to reduce your risk for developing
osteoporosis is to have a strong skeleton in the first place! By making sure
that children have plenty of calcium in their diet, we ensure that their bones
are strong. After 20 to 30 years of age, our bones stop growing, but good
evidence suggests that maintaining an adequate calcium intake is important,
whatever your age.
The following foods are rich in calcium:
| Milk |
770 mg/500 ml (whole or skimmed)
|
| Cheese
|
760 mg/100 g
|
|
Yogurt
|
150 mg/100 g
|
|
Bread
|
7.5 to 45 mg/slice
|
|
Sardines
|
440 mg/100 g
|
|
Broccoli
|
100 mg/100 g
|
|
Eggs
|
27 mg/egg
|
Other dietary sources that are rich in calcium include:
A daily intake of 1000 mg of calcium is recommended for
most adults, although if you are postmenopausal, you may need to increase your
daily intake to 1500 mg.
If you are not getting adequate calcium in your diet, your
physician will be able to advise you of the appropriate steps to take.
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