Osteoporosis is the disease where the bones of the body are fragile and not as strong as they should be. There is loss of bone mass. Because of the loss in bone mass, the body is more prone to fractures or broken bones. Osteoporosis affects over 25 million Americans, and the number grows every day. 1/3 of all women over the age of 75 are osteoporotic.In prevention of osteoporosis-BE ACTIVE! Physical activity keeps the body mobile and keeps the bones stronger. Stair climbing, walking, step aerobics, and water exercises are best to do 3x/week for 15-20 minutes at a time. Improving the person’s balance and proprioceptive training (the sense of one’s body in space) is also important. Make sure the person’s environment is safe and accident proof.
Also, early detection of osteoporosis is key. The Dexa scan will set the baseline bone mineral density for the individual. The Dexa scan should be done on women who have had a fracture as an adult, women with risk factors, and men and women age 65 and older. Even though osteoporosis is more common in women, the males can also have osteoporosis.
The risk for hip fractures and fractures of the spine increases with age. If the person has a history of fractures, then they have a higher risk for more fractures. Caffeine intake and alcohol use also increases the risk for fractures. Caffeine and alcohol leeches the bones of their mass.
It is recommended that 1200-1500 mg of calcium is consumed every day. Vitamin D, magnesium, boron and Vitamin C all help with keeping the bones strong. But if you’re wanting to supplement your calcium intake, then Calcium Citrate is the best supplement to take. Then Calcium Carbonate would be the next best option. But consuming more yogurt and lowfat milk are the best ways to increase your calcium intake. A high protein diet, high sodium diet, high iron and phosphorus intake all interfere with the calcium balance in your body, leeching the calcium from the body.