Make healthy food choices. Your bones need a variety of nutrients, including calcium, as well as vitamin D, several B vitamins and vitamin K. A recent study shows that at menopause, vitamin K starts to lose its ability to help produce an important bone protein that binds calcium. Most multivitamins don’t contain vitamin K, so try to consume three servings of low-fat dairy products and dark, leafy greens or green vegetables every day. And cut the fat: Consuming too much saturated fat can lead to a high level of homocysteine – a chemical in the body known to decrease bone mass.
Supplement your diet. For osteoporosis prevention, taking supplements along with medication is common advice. A new option is Ostiva, an oral prescription dietary supplement containing calcium, magnesium, vitamin B-6, vitamin B-12, vitamin D and Metafolin (a proprietary, active form of folate). Folate, a B vitamin, can aid in reducing elevated levels of homocysteine.
D-Fend. If you take corticosteroids, such as prednisone, you may need to up your vitamin D intake. Prednisone blocks the body’s ability to absorb the bone-strengthening vitamin. If you’re taking prednisone, have your doctor regularly check your vitamin D levels. A prescription form of vitamin D is an option.
Quit smoking, and moderate alcohol intake. Smoking doubles the risk of osteoporotic fractures. And consuming more than two alcoholic drinks per day raises the risk of both losing bone and falling.
Maintain a normal body weight. Being too heavy or too thin is a risk factor for osteoporosis. Exercise and portion control can help.
Take more steps. Exercise is a key part of osteoporosis prevention and treatment. Weight-bearing exercise, such as walking and weight training, strengthens bones by making them produce more cells. Try walking for 20 minutes, using weights for 15 minutes and stretching or doing balance exercises for 10 minutes at least three days per week to prevent falls.
Reduce Your Risk: 6 Things You Can Do Now
Osteoporosis prevention may be less daunting than you think
By Donna Rae Siegfried
Amelia Miramontes 13 Sep 2009, 21:44 |
| I recently had a shoulder injury. I srained my left shoulder badly. Iwas also told that I have arthritis on the shoulder. it is getting better. I am taking chelation tablets for high colestrol. Will this tablets help? I rather do alternative medicine. thanks |
Debby Griffin 05 Sep 2009, 17:54 |
| IS SWIMMING BENEFICIAL TO HAVING OSTEOPENIA? |
BEATRICE HARRIS 02 Jun 2009, 22:25 |
| COULD YOU PLEASE EXPLAIN OSTEOCYTOPENIA PLEASE AND THANK YOU. |
Judith Coles 05 Apr 2009, 11:36 |
| I have severe pain rom the Cervical, thoracic disc in my back that run through my right shoulder under and beside my breast and to my elbow. ctscan showed arthritis. Mri results come in Tuesday. Should I excercise on my own or go for thearapy? |
Yhank you, Connie Wright