May is National Osteoporosis
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Fast Facts
What is osteoporosis? Osteoporosis, or porous bone, is a condition in which bones become weak and can break easily. Bone is formed up to the age of about 30, making childhood and teenage years the most critical for building bone mass. Girls who reach optimal bone mass during these years are less likely to develop this disease. After age 30, the body begins to break bone down faster than it replenishes it. This is particularly true for women after the onset of menopause. To determine your risk, ask your doctor about getting a bone mineral density test. This is a painless, non-invasive test that accurately detects osteoporosis before a bone breaks. Who is at risk for osteoporosis? Certain people are more likely to develop osteoporosis than others. Factors that increase the likelihood of developing osteoporosis include being female; of an older age; having a family or personal history of broken bones; being small-boned or thin; being Caucasian, Asian or Hispanic/Latino; smoking; abusing alcohol; leading an inactive lifestyle; having low sex hormones; eating a diet low in calcium and Vitamin D; the use of certain medications; and having certain diseases or conditions. How can osteoporosis be prevented? Building strong bones during childhood and adolescence can optimize bone health and help prevent osteoporosis later in life. According to the National Osteoporosis Foundation, there are five steps which, when taken together, can optimize bone health and help prevent osteoporosis. They are:
Increase Your Intake of Calcium Calcium is essential to developing and maintaining bone strength and plays an important part in preventing osteoporosis. Calcium requirements recommended by the National Institutes of Health are:
Simple Ways to Boost Your Calcium Intake: Breakfast: Drink a glass of calcium-fortified orange juice, toss low-fat cheese in an omelet, make a smoothie with skim milk and low-fat yogurt, add low-fat milk instead of water to oatmeal and other hot cereal, or pour soy milk into your cereal. Lunch: Add low-fat shredded cheese to a salad or soup, top a sandwich (made with calcium-fortified bread) with low-fat cheese slices, or add low-fat milk instead of water to creamed soups. Dinner: Make a salad with dark green leafy vegetables, such as spinach, top salads soups and stews with low-fat shredded cheese, add tofu made with calcium to stir fry and other dishes, or make macaroni and cheese with low-fat cheese and whole-wheat pasta. Snacks: Enjoy frozen yogurt, dip fruits and vegetables into yogurt, have low-fat cheese with crackers, eat pudding made with skim milk or soymilk, or eat low-fat string cheese. While adequate calcium intake plays a key role in preventing osteoporosis, do not forget to incorporate vitamin D. Adults younger than age 50 need 400 to 800 IU of vitamin D3 daily, and adults 50 and older need 800 to 1,000 IU of Vitamin D3. Vitamin D also can be found in fortified milk, egg yolks, saltwater fish, liver and supplements. Engage in Weight-Bearing Physical Activity |
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