Nearly 44 million Americans are affected by osteoporosis, reports the National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center. Sixty-eight percent of patients suffering from the bone disorder are woman. Osteoporosis occurs when bones become weak and brittle, often leading to fractures. Bones may become so fragile a slight bump or even coughing could cause a fracture. Risk factors that may lead to the bone condition include gender, age, cigarette smoking, calcium intake and anorexia. Osteoporosis is preventable and treatable.
Step 1
Eat foods high in calcium content. Include dairy products as well as food such as broccoli, salmon, almonds and soy products, suggests MayoClinic.com. Aim at adding three to four servings of high calcium foods to your diet daily.
Step 2
Spend time outdoors in the sunshine. Plan for about 15 minutes outside daily to allow your body naturally create vitamin D. Remember, wearing sun block will prevent your body from creating vitamin D. The peak time for adequate sun light is between 11 a.m. and 3 p.m., reports the University of Maryland Medical Center.
Step 3
Choose foods that contain vitamin D. MayoClinic.com advises tuna, salmon, egg yolks and contain high contents of vitamin D.
Step 4
Participate in weight bearing exercises such as hiking, jogging or even kickboxing to strengthen bones in the lower body. Include strength-training activities to increase muscle and bone mass in your upper body.
Step 5
Avoid smoking cigarettes and drinking alcohol to excess. Both decrease the absorption of calcium and are risk factors of osteoporosis. Two alcoholic beverages or less, per day, is suggested. Do not choose a high protein diet; too much meat causes loss of calcium through urine secretion. Consume caffeine, including coffee and soda, in moderation.
Tips and Warnings
- Many Americans require calcium and vitamin D supplements because of the difficulty of obtaining the required amount through diet. Americans between the ages of 19 and 50 should receive 1,000 mg. each per day of calcium and vitamin D. Those over the age of 50 should receive 1,200 mg of calcium.
- Patients should not consume more than 2,000 mg. of calcium daily to avoid the risk of kidney stones. Some patient's bones are so fragile, rebuilding bones naturally is not an option; medication is a necessity. Speak with your medical professional to discuss your specific condition and the best course of action.
Things You'll Need
- Broccoli
- Salmon
- Tuna
- Soy products
- Egg yolks
- Liver
References
- National Institutes of Health Osteoporosis and Related Bone Diseases: Osteoporosis Overview
- National Osteoporosis Foundation: About Osteoporosis: Prevention and Healthy Living
- Cleveland Clinic: Osteoporosis: More than One Way to Bolster Bone
- University of Maryland Medical Center: Osteoporosis: Ways to Reduce Your Risk
- MayoClinic: Osteoporosis: Prevention
