Osteoporosis is considered a major health concern, affecting over 10 million people, notes the National Osteoporosis Foundation. The estimate for people at risk with low bone density is more than 30 million, so rates of osteoporosis could grow exponentially if left unchecked. Preventing osteoporosis is possible, and there are things you can do to control your risk.
Osteoporosis
Osteoporosis is a condition of low bone density and weakened bones. With weak bones, the risk for bone fractures and injury is high. The Academy of Orthopaedic Surgeons says osteoporosis contributes to more than 1.5 million cases of bone fractures per year. Hip fractures are the most serious of the fractures that can occur. Contributing factors to loss of bone density include aging, heredity, medical conditions such as thyroid problems, certain medications and diet.
Calcium
There's good reason behind your mother telling you to drink your milk. Calcium is the most prevalent mineral in your body and must be consumed through diet. Good sources of calcium include cheese, milk, yogurt, sardines and green, leafy vegetables. Eating enough calcium during your growing years reduces your risk for getting osteoporosis later in life. When calcium levels aren't adequate in the body, calcium is leached from the bones. The National Academy of Sciences recommends 1,300mg calcium per day for ages 9 to 18, 1,000mg alcium for ages 19 to 50 and 1,300mg for people older than 50, those most at risk for osteoporosis.
Vitamin D
Your body naturally makes vitamin D when exposed to the sun. If you're out in the sun a lot, you probably don't need to consume vitamin D, MedlinePlus says. If you don't get enough sun exposure, vitamin D is important for osteoporosis prevention because it helps the body absorb calcium better, says the American Academy of Orthopaedic Surgeons. Foods such as egg yolk, liver and saltwater fish are sources of vitamin D. Other food products such as milk are often fortified with this vitamin. Nutritional supplements are also an option to obtain more vitamin D. The American Academy of Orthopaedic Surgeons says 200IU to 600IU of vitamin D is recommended, but consult your doctor before starting supplements.
Regular Exercise
Strengthen your bones through weight-bearing exercises such as walking, jogging and dancing three to four times per week, the American Academy of Orthopaedic Surgeons says. Exercises that increase your balance, such as tai chi, also help prevent accidental falls that account for bone fracture incidences.
