Learning how to prevent osteoporosis can help you take steps to promoting healthy bones as well as overall good health. The National Osteoporosis Foundation is a great resource for anyone who has or is at risk for developing the condition and following some relatively simple guidelines and developing a strategy for dealing with the condition with a physician can make all the difference.
The first step in the process is to determine whether you are at risk for developing osteoporosis. It is important to keep in mind that the condition affects one in eight males and one in six females older than fifty years of age. Unfortunately, the condition can progress without apparent symptoms for many years.
Who is at Risk for Osteoporosis
Who is at risk for osteoporosis? The condition affects both men and women but women are more likely to develop the bone density problem. Risk factors to consider include:
• Age
o 50 years old or older
o Past menopause
• Diet and habits
o Lack of vitamin D
o Lack of calcium
o Smoking
o Inactive
o Too much caffeine
o Too much alcohol
o Some medications
• Physical and genetic factors
o Thin stature
o “Small boned” body frame
o Caucasian
o Relatives have osteoporosis
o Hormonal imbalances
o Prone to breaking or fracturing bones
Testing for the condition is important even if you do not meet all of the criteria for the condition. For example, a woman in her mid-thirties who is prone to bone fractures, smokes and drinks excessively should be checked for osteoperosis. People with small frames can benefit from early checks for this condition. In some cases, osteopenia (the precursor to osteoporosis) can be detected early so treatment can begin.
A simple bone scan can detect osteopenia. X-rays and a treatment plan developed by a physician follow this test. There are ways to prevent osteoporosis before osteopenia sets in.
How to Prevent Osteoporosis
Lifestyle changes are some of the best ways to prevent osteoporosis before it begins for many people. Diet should include nutritious elements that help bones stay strong.
• Calcium is one of the most well known bone-enhancing supplements.
• Vitamin D can help build bones and it aids in the absorption of calcium.
• Vitamin K may help reduce bone loss over the years.
Exercise
Along with proper nutrition that includes vitamins D, K and calcium; exercise can help build strong bones. Ideally, weight-bearing exercise is included in everyday activities. The exercise does not have to involve weightlifting. Walking is a great example of a weight bearing exercise that promotes bone health that is not too intense.
Smoking, excessive caffeine and too much alcohol can each contribute to bone loss over time. Keeping alcohol and caffeine intake to a minimum and avoiding the smoking habit increases the potential of developing strong, healthy bones.
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