Osteoporosis is the loss of bone mass, or a common part of the aging process that may affect as many as 25 percent of all women over the age of 65. Osteoporosis often has no symptoms, but over time, bones become thin and weak and more easily broken. There are two things you can do to slow or even prevent osteoporosis:
* Get plenty of calcium – found in dairy products, broccoli, tofu and canned salmon with bone-in your diet.
* Do regular weight-bearing exercises such as walking and jogging.
Calcium, How Much?
Calcium is the most plentiful mineral in the human body and-along with phosphorus is important in forming bone tissue. Ninety-nine percent of the calcium in your body is in your bones.
Before menopause, women need approximately 800-1000 mg of calcium per day (the amount in for to five glasses of mile). After menopause, women may need as much as 1200 to 1500 mg per day. Dairy products are by far the richest source of calcium. If you can’t tolerate dairy products, ask your doctor about calcium supplements. In order to absorb calcium, your body needs Vitamin D (found in fortified milk and multi-vitamin pills or from 30 to 60 minutes of daily sunshine).
Exercise: What Kind?
Like muscles, bones become thicker and stronger with use. That’s why weight-bearing exercises such as walking or jogging can help prevent osteoporosis. Try to do some form of weight-bearing exercise for 30 minutes, three to five times a week. In addition to weight-bearing exercise, conditioning exercises help strengthen the muscles that support your bones and joints, try alternating muscle-strengthening with weight bearing exercises to round out your exercise plan.
Are You at Risk?
Your history, lifestyle and even your race can affect your risk of osteoporosis. This checklist can help you and your doctor decide how much you are at rick. Each “yes” increases your chances of having osteoporosis.
* family history of osteoporosis
* early menopause (before 45)
* never been pregnant
* dairy products as a child
* smoker or drink alcohol every day
* diet high in salt, caffeine or fat
* rarely exercise
* Caucasian or Asian
* have lost height
* bone fractures
* loss of teeth