OSTEOPOROSIS PREVENTION
Osteoporosis is a gradual thinning out of the bones or loss of bone density. Osteoporosis starts in childhood and is more common in women than in men. The reason is that women typically start with lower bone density than men, and the loss of estrogen over time can increase the risk for osteoporosis.
The great news is that there are some things you can do to decrease your risk of osteoporosis. A healthy balanced diet, proper vitamins, and daily exercise can help you navigate osteoporosis.
Here are some recommendations that can help to reduce your risk of developing osteoporosis:
-Take Calcium to avoid bone fractures. Some recommendations for daily calcium intake should be between 1000 and 1200 mg per day you may be able to get this from a good diet.
-Taking vitamin D is a must. Vitamin D helps absorb calcium which is used to strengthen your bones. Sunlight is essential for the production of vitamin D in your body. The recommended dose is anywhere from 200 international units to 800 international units.
-Be sure that you are getting plenty of protein. Protein is in every cell in your body, including your bones. Studies have shown eating protein increases bone mineral density. The recommended daily protein intake is 0.36 grams per pound of body weight so if you are a 140-pound woman you need 50g of protein daily.
-Exercise is essential to help prevent osteoporosis. Exercise helps stimulate the cells responsible for building bones. But not just any exercise will do. To promote bone health try doing weight-bearing and resistance exercises 3 to 4 times a week. Weight-bearing exercises focus on carrying the weight of your body against gravity. Walking, running, dancing, hiking, and tennis are some examples of resistance exercises using opposing forces. Using weights, elastic bands, or water to strengthen muscles and build bones are some additional factors that are helpful in the prevention of the development of osteoporosis.
Some other essential key factors to consider are quitting smoking, limiting alcohol consumption, maintaining a healthy weight, staying active, and eating a well-balanced diet.
Even though Osteoporosis is common, it can be avoided. By putting a daily plan in place using a few key tactics you can become more confident that you are helping to maintain a healthier lifestyle in your preemptive strike against osteoporosis.
If you or someone that you care for suffers from pain in the feet, ankles, knees, hips, and/or lower back, the pain may be due to misalignment caused by faulty biomechanics which can be treated and corrected with the help of custom orthotic insoles. To use our contact form or call our Sports Medicine Podiatry Center and book an appointment at our Cherry Hill, N.J. Sports Medicine Facility or Ridley Park, P.A. Office location with one of our podiatric sports medicine specialists today by calling (610) 522-9200.