Osteoporosis, also called brittle bone disease, causes bones to become weak. As the bone disease progresses and bones become weaker, a minor in-house fall or strong sneeze could cause a bone to break. Women are more affected by osteoporosis than men, as are those with a family history of the bone disease or people who have small frames. While there’s nothing that can be done about gender, family history or frame size, everyone can reduce the risk of osteoporosis with these four tips.
Eat Fortified Cereal
Calcium and vitamin D are two nutrientsthat help keep bones strong. Many cereals are fortified with additional amounts of these bone-strengthening nutrients, and eating a bowl a day of fortified cereal is an easy way to reduce the risk of osteoporosis. Other foods that offer calcium and vitamin D are milk (which offers both nutrients), low fat dairy products, dark green, leafy vegetables,almonds, oily fish and egg yolks.
Kick Bad Habits
It’s time to kick the habits of smoking and drinking. Recent studies have shown a direct link between smoking (any type of tobacco use) and weak bones. Excessive drinking increases the risk of bone loss by interfering with the body’s ability to absorb calcium, and if the body can’t absorb calcium, it’s not doing the bones one bit of good.
Go for a Walk
Going for a walk, a run or playing a game of tennis will reduce the risk of osteoporosis. Any physical activity done on a regular basis will help keep bones strong. Bone, like muscle, is a living tissue, and it will get stronger with exercise. Weight-bearing exercises are best to strengthen muscles and bones and improve overall bone health. Regular exercise with hand-held weights (2-5 pounds) is enough to reduce risk of osteoporosis.
As a side note: If you have already been diagnosed with osteoporosis or are frail and tend to fall easily, talk with your doctor before starting any type of exercise program. Your doctor can help you find a safer, lower-impact variety of exercise that will help strengthen bones.
Get a Bone Density Test
A bone density test is the only test that can diagnose osteoporosis before a bone is broken. In the early stages of osteoporosis, bone loss occurs without displaying any symptoms. A bone density test measures bone mass and allows your doctor to determine if you are at risk or have already developed osteoporosis and will make recommendations accordingly.
Source:
Understanding Osteoporosis -Prevention article on WebMD website accessed July 26, 2011
Helen Stewart - Ms. Stewart resides in Georgia where she is enjoying her career as a freelance writer. She writes for many online publications including ...
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