In the previous post, we looked at some of the risk factors for developing Osteoporosis, and its impact as a public health issue. Unfortunately, women bear the brunt of suffering from this “silent” disease.
What actions can you take, to reduce your risk of Osteoporosis?
According to many experts, to improve your bone health you should:
- Get a bone-density test;
- Take medication when needed;
- Participate in weight-bearing exercises;
- Eat a diet rich in vitamin D and calcium;
- Quit smoking and avoid excessive alcohol intake; and
- Follow your doctor’s recommendations about bone health.
Weight- bearing exercises include activities such as:
- Walking;
- Jogging; and
- Stair climbing.
The above exercises, along with some resistance-training, will help increase your bone density.
With regard to the role of supplements, vitamin D and calcium in particular, there has been some recent confusion on how much of each to take. The Institute of Medicine recommends, women over age 51 and men over 71 to have an intake of 1,200 mg of calcium a day. The National Institutes of Health’s Office of Dietary Supplements, has recommended dietary allowances (RDAs) of vitamin D for women and men of:
- Age 51-70, 600 IU; and
- Over age 70, 800 IU.
Seek your doctor’s approval, before taking these supplements in amounts greater than those referenced above.
There’s a ton of suggestions for prevention at the Osteoporosis Health Center, found on the WebMD site link here. Take a look at this practical information today.
The Bottom Line: Osteoporosis is called a “silent disease”, because its victims usually are unaware they have it, until the worst happens. It’s very apparent, that your life will rarely be the same after suffering a hip fracture. Don’t wait any longer. See your doctor and find out the health status of your bones. Then, take whatever actions you can to save your bones and your lifestyle.
Are you going to make your doctor’s appointment today?
It’s your life, live well.
