1. Understand the Risk Factors
According to the National Osteoporosis Foundation, approximately 44 million people are living with osteoporosis. The good news is that there are several lifestyle changes that can help you to prevent and possibly reverse this condition. While some risk factors such as genetics, being white or having a small body frame cannot be changed, there are many habits that can be. Diet, exercise, quitting smoking, having regular bone density tests and taking necessary medications to rebuild bone mass can help you to prevent, manage and even reverse a diagnosis of osteoporosis.
2. Maintain a Proper Diet
One way to fight off osteoporosis is to make sure you are getting adequate amounts of calcium. Current recommendations are 800 mg/day for children ages 1 to 10, 1000mg/day for men, premenopausal women, and postmenopausal women taking estrogen, 1200mg/day for teenagers and young adults ages 11 to 24, 1500mg/day for post menopausal women not taking estrogen, and 1200mg to 1500mg/day for pregnant and nursing mothers. However it is important to know that too much calcium can also be a problem. Therefore, the total daily intake of calcium should not exceed 2000mg.
A lack of calcium can cause your bones to become weak and frail and put you at a higher risk of a fracture. If you are unable to get the amount of calcium you need from a healthy, well-balanced diet, you may want to add calcium supplements to your diet. The best person to talk with is a registered dietitian. RDs are medical professionals licensed by the state to practice nutritional guidance. Be careful of individuals who promote themselves as nutritionists or food counselors but have no degree or licensing.
3. Practice Weight Bearing Exercise
The best type of exercise to manage osteoporosis is weight bearing exercise. This is different from weight training exercise. Weight bearing exercise is any movement that makes you bear your weight on your bones. Activities such as walking or dancing places weight on the leg bones. Exercises such as push-ups on the floor or against the wall are great for building bones in the wrists and arms. Weight training exercise are those in which you move your body against some kind of resistance such as weights or machines. While this does place some pressure on the bones, it is not as effective as placing your full body weight on bones. The more stress you place on the bones the stronger your bones will become. So if your weight training routine involves lifting 2 or 3 lb. weights, this is good to help build muscular strength, but it may not be placing enough pressure to stimulate bone growth.
4. Get Regular Bone Density Tests
Since osteoporosis can exists without any symptoms, there is no way to know if you have it unless you are tested. Bone density tests are simple and painless tests similar to an X-ray that can show the condition of your bones. These tests can tell you if your bones are starting to weaken or if compression fractures are present. You can not go by symptoms alone to know if you have osteoporosis. Once you start treatment, regular bone density tests can help you and your doctor know if the treatments are working and to determine if any adjustments need to be made to your treatment program.
