1. Standing Strong
Osteoporosis is a condition that causes porous bones. When bones become porous, stress fractures can easily occur. Simple movements like lifting or bending can cause bones to fracture when they're too porous. The loss of calcium and phosphorus in bones contribute to osteoporosis. If left untreated, osteoporosis can lead to fractures, especially of the hip or spine. Because the hips and spine support body weight, complications from fractures can occur and recovery time is longer.
2. Know Your Risk Factors
People who are thin and have small frames are more likely to suffer from osteoporosis. Slender women, Caucasian and Asian women and the elderly are at the greatest risk of developing osteoporosis. Other risk factors for osteoporosis include a sedentary lifestyle, drinking too many drinks containing caffeine (including soda), alcoholism and using tobacco. Osteoporosis also tends to run in families. Medical conditions and drugs used to treat them can also contribute to osteoporosis. People who take steroids (like Prednisone for inflammation) are at a higher risk for osteoporosis, as are those who take thyroid hormones to treat hypothyroidism. Heparin (a blood thinner) use also contributes to osteoporosis, as do some drugs used in treating breast cancer. The use of antacids that contain aluminum has been linked to osteoporosis, as have some diuretics. Eating disorders, Crohn's disease and certain stomach surgery can also cause osteoporosis.
3. There is Strength in Numbers
Increasing your intake of calcium and vitamin D can help prevent osteoporosis. Vitamin D helps the body absorb calcium. Pregnant and nursing mothers, young children and teens have the highest requirement for calcium and vitamin D because of rapid growth. Healthy adults should take 1,000 milligrams of calcium a day and 800 units of Vitamin D. As we age, we lose bone density and our need for calcium and Vitamin D increase, especially postmenopausal women. Postmenopausal women should increase the amount of calcium to 1,500 milligrams unless they are taking hormone replacement therapy. People who take steroids are at risk for steroid-induced osteoporosis and should take 1,500 milligrams of calcium and 800 units of vitamin D every day, as should everyone over the age of 65.
4. Would You Like a Shot of Calcium Today?
If you already have osteoporosis, calcium and vitamin D can help restore bone health and strength. There are many types of calcium supplements available, including combinations that include vitamin D. Prescriptions for calcium include oral medications taken daily and monthly, daily injections, nasal sprays and a yearly IV treatment. Discuss your individual calcium needs with your doctor.
5. How About a Delicious Salmon Shake?
Milk and other dairy products are well-known foods high in calcium. But, canned salmon and sardines, including the bones, are a good source of calcium too. Leafy vegetables, that are dark green, like broccoli and kale are also good sources of calcium. Fortified breads and fruit juices are a good source of calcium, making daily calcium intake a tasty treat.
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