Nearly 44 million American are at risk for bone fractures related to osteoporosis, states the National Institutes of Health Osteoporosis and Related Bone Disease National Research Center. One in two women and one out of every four men will suffer from bone fractures related to the osteoporosis. Still, the center states the condition is preventable and treatable. Rebuild strong bones by implementing a variety of lifestyle and dietary tips.
Step 1
Participate in weight-bearing exercise. Use a stair stepper, elliptical machine or simply walk around the neighborhood if you currently suffer from osteoporosis, osteopenia or arthritis, suggests the Cleveland Clinic. Check with your medical professional before starting an exercise plan.
Step 2
Lift weights to strengthen bones in your arms and upper spine. Use small weights at home or visit your local gym's weight machines. Ask the gym's staff for assistance if you are unsure how to properly lift weights.
Step 3
Consume foods rich in calcium. Besides the obvious choice of dairy foods, other high calcium foods include leafy green vegetables, bony fish and soy foods. Spread your calcium intake throughout the day beginning with a breakfast smoothie with additional milk to a spinach salad at dinner.
Step 4
Take a calcium supplement if consuming large amounts of calcium is difficult. American's between the ages of 19 and late 40s should receive 1000 mg. of calcium per day. If you are over the age of 50, 1,200 mg per day is recommended. Get approval from your medical doctor before beginning taking any supplement.
Step 5
Expose your skin to sunshine for about 15 to 20 minutes a day. Do not apply sunscreen during this period. Your body naturally produces vitamin D when exposed to sunlight. Take a vitamin D supplement if you live in a northern climate with limited sunshine. According to MayoClinic.com, the optimal dose of vitamin D remains unknown. Taking between 400 and 1000 IUs daily is usually recommended, reports the website.
Step 6
Decrease alcohol intake and only drink in moderation. Avoid smoking and join a smoking cessation program to cut your nicotine habit. Both tobacco and alcohol intake increase your risk of osteoporosis by reducing calcium absorption.
Tips and Warnings
- Osteoporosis is often considered the silent disease because there are no symptoms until a fracture occurs.
Things You'll Need
- Stair stepper or elliptical machine
- Small hand held weights
- Calcium-rich foods
- Green leafy vegetables
- Bony fish
- Soy products
- Calcium supplement
- Vitamin D supplement
References
- MayoClinic.com: Calcium Supplement and Bone Health
- MayoClinic.com: Osteoporosis: Prevention
- Cleveland Clinic: 7 Tips for Healthy Bones
- National Institutes of Health Osteoporosis and Related Bone Disease National Research Center: Osteoporosis
- National Institutes of Health Osteoporosis and Related Bone Disease National Research Center: Fast Facts About Osteoporosis
