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Prevention of Osteoporosis PDF Print E-mail
Wednesday, 08 July 2009 09:47
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Commitment to exercise, particularly early in life, good nutrition, normal levels of reproductive hormones for women are important to maximise bone density and prevent osteoporosis.

Getting enough calcium in your diet during the growing years of adolescence will ensure peak bone mass is reached and bones will be strong.

Women in early menopause may be prescribed replacement estrogen therapy but there is a small increased risk of breast cancer, stroke and cardiovascular problems for some people.

For men with osteoporosis, testosterone replacement therapy will preserve bone density and medication plus calcium and Vitamin D supplements may also be prescribed.

While testosterone is important for bone formation and stimulation of bone mass, even in men, estrogen action is vital. Bone mass was shown to increase in an aromatase-deficient man upon estrogen administration.

Additional measures for osteoporosis prevention are calcium, vitamin D, and exercise. These modalities alone are not thought to be effective for the treatment of osteoporosis. A woman’s total intake of calcium should be 1300 mg daily, and 200 to 400 IU of vitamin D should also be ingested.

Exercise has also been shown to be beneficial for building muscle and bone mass and for reducing falls. To slow the natural bone loss as we get older, weight-bearing exercise should be increased. This will also help with improving muscle strength and balance. Once you reach 60, make sure you’re getting enough calcium and Vitamin D from your diet and lifestyle, or your doctor may recommend supplements to keep your bone density up.

Research shows tai chi can decreases falls among older people by up to by 47% because it helps to improve balance.

Calcium & Vitamin D

Inadequate calcium is associated with the development of osteoporosis. Studies suggest that many females consume less than half the recommended amount of calcium required to maintain strong healthy bones.

Vitamin D assists the absorption of calcium in the body. If you do not get enough vitamin D, your body cannot absorb calcium effectively form the foods you eat. This can cause your body to extract the calcium from your bones. Vitamin D comes from two sources: one is from direct exposure to sunlight and the other is from your diet. Vitamin D is found in foods such as egg yolks, saltwater fish, liver and fortified dairy milk.

The recommended daily intake of vitamin D for adults under 50 is 200 International Unit (IU), for adults 50 and over 200-400 IU is recommended. Vitamin D3 is the best form to help support your bone health.

Calcium supplements can be taken in addition to a balanced diet, rich in calcium.

Exercise

Weight-bearing exercise is important to keep your bone strong. Studies have found, people who exercise regularly when they are young, are more likely to reach their peak bone density than those who are inactive. The best exercises, to help support your bones are weight-bearing exercises such as walking, dancing, jogging, tennis and aerobics. If you have been inactive for most of your adult life, make sure that you consult your doctor before starting any exercise program.

Bone Mineral Density Tests

Bone Mineral Density Tests (BMD), are currently the only way to diagnose and to help determine your osteoporosis risk. BMD is a painless, accurate and noninvasive procedure that determines if you need medication to maintain your bone density, to prevent further bone loss and reduce the risk of fractures.

Prevention

The best way to prevent osteoporosis is by changing your lifestyle and diet.

Regular and frequent physical activity is advisable. It is recommended, 30 minutes of exercises for 3 to 5 times a week. It is important to maintain a calcium rich diet, specifically during the growing years of adolescence, as this will help in reaching the peak bone density. Calcium and vitamin D supplements are important to keep healthy bones for those who are 60 years of age and over.

Remember, it’s never too late to do things to prevent osteoporosis:

  • A balanced diet rich in calcium and vitamin D which may include supplements
  • Maintain a healthy body weight
  • Increase in weight bearing exercise (e.g. walking, jogging, aerobics)
  • Balance training (Tai Chi) to improve stability and help prevent falls
  • Reduce salt intake
  • No smoking
  • Limit caffeine and alcohol
  • Bone density testing in older years with medication when needed


Fall Prevention:

Fractures can happen anywhere in the body of people with osteoporosis. The most common fracture sites are hip, wrist, and spine. If you have osteoporosis, it is critical to treat the condition immediately with available medications and supplements.

Falls can Lead to Fractures:

It is also necessary to create a safe home to prevent fractures. The use of handrails and non-skid mats in bathrooms and other areas are some of the fracture preventative examples.

Hip fractures are the most common injury, mainly occurring in older people. As you get older, every system in your body changes. Your vision starts to get worse. Your muscles decrease and shrink. These are some of the reasons why elderly people are more likely to fall and experience injury. Bone injury may bring pain, confusion and disruption, which can complicate an existing illness. Therefore, it is important for the elderly to do everything they can to prevent broken bones during osteoporosis.

There are many things you can do to avoid broken bones and painful fractures. Here is a list of tips for fracture prevention that everyone with osteoporosis should follow:

Home Hints:

  • Hand or grab rails (near stairs, bath, toilet)
  • Non-slip mats
  • Well lit home
  • Non-slip flat shoes
  • Make sure rugs in house are laying flat
  • Move electrical cords away from walking areas