Prevention of Osteoporosis

Osteoporosis isn't in the headlines near as much as cancer or AIDS, but the fact is that osteoporosis is a real problem for many people worldwide. Osteoporosis isn't a disease that you contract from someone else, but it is actually a normal process that the body undergoes as people age. Bone mass peaks at around age thirty and slow declines as the person gets older. The problem is when this process takes place in a person who already has a low bone density mass. This low bone mass allows the bones to become porous and fractured much more easily. This is a problem that affects women mostly because of their smaller size to begin with, but men can also develop osteoporosis. However the plan for prevention of osteoporosis that I will discuss will apply to both genders.

The first measure a person should take when planning prevention of osteoporosis is evaluating their diet. Many risk factors of osteoporosis such as age, family history, and ethnicity can't be controlled but a person can always control what they put into their body. One of the biggest risk factors is a low calcium intake. Everyone knows that one of the easiest ways to get calcium is through dairy products. However, the body can't absorb calcium without vitamin D. Most dairy products are fortified with vitamin D. Those who chose not to consume dairy products, or their body can't tolerate them, have to look for alternative sources of calcium. A person without health problems related to calcium should have an intake of 1000 mg of calcium per day on average. For post-menopausal women, this intake should be increased to 1200 - 1500 mg per day.

Besides dairy products, calcium can be found naturally in dark green vegetables and legumes (beans and peas). However these vegetables do not contain as much calcium as a dairy product does and does not have the vitamin D in them. So how do you get the vitamin D? All that can be said is that the body is amazing. The body can actually produces vitamin D on its own by absorbing UV rays from sunlight. The UV rays react with oil that is in the skin which is later converted to vitamin D. Even though calcium is the single biggest mineral in bone development, other vitamins and minerals can't be forgotten. Therefore a well balanced diet is needed to provide adequate amounts of trace minerals, magnesium, vitamin K, and protein needed to build bone.

Just like things that you need to add to your diet, there are also things you need to take away. Tobacco really isn't part of your diet, but it is a risk factor especially cigarette smoking. Sodas, we call them "cokes" in the south, are a big risk factor because of the caffeine and carbonic acid that are in them. Alcohol consumption also needs to be kept in moderation. By cutting back or taking away these items you increase your ability to prevent osteoporosis

A bone density scan is something that is very important for people who are at risk for osteoporosis. This will focus mainly on the area of the hip which is vunerable to fractures in people with osteoporosis. While this scan doesn't necessarily prevent osteoporosis, it does provide early detection of reduced bone mass. Do not rely soley on x-rays to warn you. A person can lose up to 50% of their bone mass before it is detectable by a x-ray.

With 44 million of Americans at risk for this disease, prevention of osteoporosis should be at the forefront of a lot of people's minds. It is estimated that currently 10 million Americans have osteoporosis, but the good thing is that the disease is very preventable. With a well balanced diet, that focuses on the right vitamins and minerals and a routine exercise program of three to five days a week osteoporosis prevention is possible. However, just reading about doesn't do any good. It's time to start taking action today to possibly change your future and prevent osteoporosis.