Women's Health: Learn About Five Measures To Prevent Osteoporosis

Osteoporosis is a disease of the bones where they become increasing fragile by becoming porous and brittle

. This occurs most often in post menopausal women or elderly people. The earlier a person begins to take care of their bones through proper diet, vitamins and minerals as well as weight bearing exercise, the stronger those they will stay throughout life.

Five measures to help in the prevention of osteoporosis are as follows:

Make sure to get enough Calcium and Vitamin D. Calcium is necessary for the body to work properly in areas of blood clotting, and the proper functioning of heart and circulatory system. Calcium is also needed to promote strong bones. An adult needs 1,000 milligrams each day and an adult over the age of fifty years of age needs 1,200 milligrams.

If this amount is not derived from the daily diet, a supplement should be taken to make up the difference. Vitamin D is needed for the Calcium to be absorbed properly by the body. Vitamin D is available through eggs, fish, liver, supplements and even by outdoor sunlight.

Exercise is another important in keeping bones strong, especially weight bearing exercise. This includes walking, running, jogging, climbing stairs, hiking and jumping rope. Any exercise that moves the body is helpful in keeping it healthy, however.

The earlier an exercise regime is implemented and maintained in life, the better. But even a person with a sedentary lifestyle can move toward a more active and beneficial one.

Third is to avoid cigarette smoke and alcohol. Both of these are associated with the weakening of the skeletal system. Cigarette smoking is hazardous to every aspect of physical health. If you smoke, quit. If you don't smoke, don't start. Avoid second hand smoke, as well.

Fourth one is to be informed by talking osteoporosis over with your family physician. Family history and ethnicity play a part in each person's risk factors. If a person's relative had porous bones, it is more likely that they may end up with brittleness, as well. Caucasian, Asian and Latino ethnicities tend to have higher incidences of this disease than African Americans.

And finally, have a bone density test performed in order to determine and monitor bone health. This is a simple and painless test that will give an accurate read on a person's bone density. A borderline result will mean that additional prevention and watchfulness will be necessary. A diagnosis of Osteoporosis will entail the need for medication in order to strengthen the bones and prevent further spread of the deterioration.

by: Andrew Stratton

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