Reduce Your Risks of Osteoporosis
Osteoporosis is a bone weakening condition that affects both men and women. Osteoporosis is often called the "silent disease" because bone loss occurs without symptoms and is usually not diagnosed until bones become so weak that a sudden strain, bump, or fall causes a hip fracture or a vertebra to collapse.
Reducing your risks
Many factors contribute to the development of osteoporosis some are those that you can change other you cannot.
Risk factors you cannot change:
- Gender - If you are a woman, your chances of developing osteoporosis are much greater because women have less bone tissue and lose bone more rapidly than men do.
- Age - Although osteoporosis can strike at any age, the older you are, the greater your risk. As you age, your bones become less dense and bone loss is most rapid in the first few years after menopause.
- Body size - Small, thin-boned women are at greater risk.
- Ethnicity - Caucasian and Asian women are at highest risk. African-American and Latino women have a lower but significant risk.
- Family history - People whose parents have a history of fractures also seem to have reduced bone mass and may be at risk for fractures.
Risk factors you can change:
- Diet - A healthy diet rich in important nutrients such as calcium, vitamin D and magnesium are needed for strong bones. The average adult age 19-50 should consume 1000 mg of calcium each day. Dark leafy green vegetables, canned fish, milk, yoghurt, cereals, nuts and seeds are good source of calcium.
- Medications - The long-term use of certain medications can lead to a loss of bone density. It is important to discuss the use of these drugs with your physician, and not to stop or alter your medication dose on your own.
- Lifestyle - Exercise is an essential factor in achieving and maintaining bone health. Regular physical activity has shown to help maintain and even increase bone density and can protect against age-related bone loss in maturing adults.
- Smoking - In case you need another reason to stop smoking, consider this: when compared to nonsmokers, women who smoke have lower levels of estrogen and frequently go through menopause much earlier. Smokers also may absorb less calcium from their diets.
- Alcohol - Excessive consumption of alcohol. Men and women who drink excessively are more prone to bone loss and fractures.
