Osteoporosis – Prevent ” Little Old Lady Syndrone”
Since there is no pain associated with early osteoporosis, its important to be aware of the risk factors, so that you can head off the disease by taking precautions now. A simple 15 minute test called the DEXA scan (dual energy x-ray absorptiometry) measures your bone density and tells whether you’re at risk for osteoporosis.
Ask your doctor about having a DEXA scan if you:
- Are thin and small boned
- Have irregular menstrual periods or fewer than ten cycles a year
- Have a history of eating disorders
- Have a family history of osteoporosis
- Take corticosteroids, anticonvulsants like phenytoin ( Dilan-tin), thyroid medication or blood thinners
- Have generalized bone pain and tenderness
- Experience frequent fractures
If you’re 45 years old or older and think that it’s too late to start worrying about osteoporosis, think again: The earlier you think about it, the better. According to doctors who specialize in osteoporosis, this disease could easily become yesterday’s news if, starting now, you eat calcium – rich foods and engage in regular weight – bearing exercise.
Osteoporosis is 100% preventable. Women bodies were originally designed to not last much past menopause, when estrogen production slows and finally ceases. The lack of estrogen triggers an increase in bone resorption – in other words, bone loss.
BANK BONE NOW
The good news is that the time to lessen your osteoporosis risk is right now. Doctors offer these proactive measures to prevent or slow the progression of the disease.
Bone up on calcium – Pre menopause women need at least 1000 milligrams of calcium a day. Once past menopause, women should be getting 1200 to 1500 milligrams a day.
The best sources of calcium? Low – fat dairy products. Nonfat yogurt ( one cup has 452 milligrams), skim milk ( one cup has 302 milligrams) and part – skim mozzarella cheese ( 1 ounce has 181 milligrams ) top of the list. Of course, taking calcium carbonate, calcium gluconate or other forms of calcium supplements is the easiest way to ensure that you get what you need each and every day of the week.
Vitamins –
- Magnesium one of calcium’s best friends
- Vitamin D is a must for the absorption of calcium
- Vitamin K may be of value for preventing or reversing bone loss
- Manganese is another foundation nutrient that helps build bones
Other supplements that helps reverse osteoporosis are
- Zine
- Copper
- Boron
- Silicon
- Strontium
- Vitamin B
- Folic acid
- Vitamin C
Stay (or get ) active. Incorporate activity into your lifestyle now. The most important thing is to do something active every day - for example Never sit when you can stand, or ride when you can walk. Any exercise is better than no exercise at all.
Take a walk – Everyone should have a program that includes weight-bearing exercise. And one of the very best and easiest is walking.
Schedule yourself for a daily 20 minute walk.
Join a smoking-cessation program – Smoking cigarettes can lower estrogen levels, and it has a negative impact on bone density.
A study on female twins suggested that someone who smokes a pack of cigarettes a day may experience a 5 to 10% reduction in bone density at the time of menopause, a deficit that could increase the risk of fracture.
Skip coffee and alcohol - Put both alcohol and caffeine on your no – no list. Both are diuretics that leech calcium from your bones.
In addition, alcohol may be toxin to bone-forming cells and may interfere with intestinal absorption of calcium. Plus, drinking affects your balance and , as you get older, increases the chances that you’ll fall and break a bone.
Roberto Garcia (Health and Fitness Specialist)
http://www.newhealthandfitnessdvds.co.uk
Specialist provider of Health and Fitness information and products including: DVDs and Supplements.
