A Few Simple Steps to Prevent Osteoporosis
Improve Bone Density and Achieve Better Bone Health
Nov 13, 2009
According to the American Orthopaedic Association, more than 30 million Americans have a pronounced risk for developing osteoporosis, or low bone density. Although women over the age of 65 are more likely to develop osteoporosis, this serious health problem affects men as well, and impacts nearly 10 million adults in the United States.
But there are steps that can aid in preventing weak bones and lowering the risk of severe bone fractures. Here are a few steps anyone can take to build stronger bones and achieve better bone health.
Get Moving
Studies show that routine exercise is the most effective way to increase and maintain bone density. A regimen of brisk walks and resistance, weight-bearing exercises, such as aerobics and weight-lifting, can preserve and greatly improve bone health.
Consume More Vitamin D
Osteoporosis is not as widespread in men as in women because the male hormone, testosterone, stimulates the formation of new bone. However, since vitamin D is an essential factor in the body’s ability to absorb calcium (and everyone needs calcium to maintain strong, healthy bones), both men and women could benefit from increasing their daily consumption of vitamin D to the recommended dose of 800 to 1,200 international units (IU).
Increase Calcium Intake
The National Institutes of Health (NIH) suggests an increase in calcium intake for anyone over the age of 50. Since calcium plays such an vital role in overall bone health, it is recommended that adults take 1,200 milligrams of calcium daily, in two to three divided doses.
Decrease Alcohol Consumption
While a little alcohol in moderation is usually fine for most individuals, consuming more than three drinks a day can have detrimental effects on bone density in the long term. Chronic and heavy drinking disrupts the body’s ability to heal bone fractures and can even suppress the formation of new bone. Additionally, scientific studies show that, over time, there is a greater chance for actual bone loss recovery after someone stops drinking completely.
Quit Smoking
Cigarette smoking is not good for anyone who is concerned about maintaining good health. When it comes to preventing osteoporosis, smoking increases the risk for weak bones in many ways. Toxins from tobacco disrupt the natural balance of hormones that are necessary for bone health and for building strong bones. Specifically, there is research pointing to the adverse effect smoking has on calcitonin, a hormone which contributes to bone formation. Cessation of smoking can only have a positive impact on bone density and overall bone health.
Talk to a Doctor
One note of caution about implementing any of these suggestions: Consult a medical professional first. Before making any drastic changes in diet or embarking on any physical fitness routine, check with a doctor. Ask about bone density testing, such as a DEXA scan. The dual-energy X-ray absorptiometry test is one of the most accurate bone loss detection and diagnostic tests available. Investigate medication options as well, as some medicines may help to lessen the risk of bone loss, contribute to bone formation, and decrease any future chance of debilitating bone fracture.
Final Word
Bone density is something that can be improved with diligence. Osteoporosis does not need to be inevitable if measures are taken to increase bone health. For more information, contact the American Orthopaedic Association in Rosemont, Illinois.
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