5 tips to prevent osteoporosis
Post on 16-Jul-2015
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Osteoporosis is a disease of the
bones. It happens when you
lose too much bone, make too
little bone or both. As a result,
your bones become weak
and may break from a minor
fall or, in serious cases, even
from simple actions, like
sneezing or bumping into
furniture.
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*Bone loss where bone breakdown goes faster than
bone buildup usually begins in the mid-30s. Bones
begin to lose calcium the mineral that makes them
hard faster than they can replace it. Less bone
remodeling takes place and the bones begin to thin.
*For women, the loss of bone density speeds up during
the first five to seven years after menopause and
then slows down again.
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Osteoporosis usually develops slowly over several years, without any symptoms. However, after a certain amount of bone loss, the following may occur.
*A bone fracture after a minor injury such as a fall
This is often the first sign or indication that you have osteoporosis. If you have osteoporosis, the force of a simple fall to the ground from the height of a standard chair or less is often enough to fracture a bone. A simple fall to the ground such as this does not usually cause a fracture in someone without osteoporosis. A bone fracture after a minor injury like this is known as a fragility fracture.
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*These symptoms can occur if you
develop one or more fractured
vertebrae. A vertebra affected by
osteoporosis may fracture even
without a fall or significant force
on it. The vertebrae can become
squashed with the weight of your
body. If severe, a bent forward
posture may affect your ability to
go about your usual daily
activities and may also affect
your breathing, as your lungs have
less room to expand within your
chest.
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Milk and other dairy products –
including cheese, yogurt,
cottage cheese and even ice
cream – are some of the best
sources of calcium, which is
crucial for strong bones. Non-
dairy calcium sources include
leafy green vegetables like
broccoli and kale, canned
sardines with bones, and
fortified soya milk.
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*Your skin makes vitamin D in response to sun exposure, and your body needs vitamin D to absorb calcium and build healthy bones.
*Food sources of vitamin D include fatty fish such as salmon, mackerel and tuna, egg yolks, cheese and fortified milk, juice and cereal products, but vitamin D also comes from sunlight exposure. Depending on where you live and you skin pigmentation, you may get enough by spending as little as five to 30 minutes in the sunlight a couple of times a week.
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*When the muscles pull against the bones during exercise, it stimulates the bones and tells them that they are needed. Any weight-bearing exercise such as walking, hiking, climbing stairs and weightlifting can increase bone density. As little as 15 to 30 minutes a day can be helpful. Weightlifting does not need to be with heavy weights either, it can be with as little as 2 – 5 pound hand or ankle weights.
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*Corticosteroid medications, such as prednisone, weaken bones by decreasing the amount of calcium absorbed in the intestines and increasing the amount excreted by the kidneys. One way to minimize the risk of bone damage is to take the lowest dose for the shortest time possible to decrease inflammation. If only one or a few joints are affected, injecting corticosteroids directly into the joints may relieve inflammation without the bone damage of oral corticosteroids.
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*Stress reduction can include
specific activities aimed at
invoking the “relaxation
response” such as yoga, tai chi,
meditation, massage and prayer.
It may also include getting more
sleep, taking a vacation, getting
psychotherapy to help with toxic
relationships, and making an
effort not to “burn the candle at
both ends”.
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