How to Prevent Osteoporosis

Osteoporosis is the weakening of the bones whereas the bones become porous or develop small holes, making the bone weak. Once weak, bones affected by osteoporosis can break easily. Individuals with osteoporosis are often prescribed hormones or calcium by a doctor, however, there are steps to be taken before developing the condition that can help prevent the development of osteoporosis.

Prevention begins with proper nutrition and exercise. Where osteoporosis is concerned, calcium and vitamin D are key. Calcium can be found in foods such as milk, cheese, sardines, yogurt and orange juice with calcium. It is important to check the Recommended Daily Allowance chart for gender and age to ensure the proper amounts. Vitamin D helps the body absorb calcium, so without it, calcium is not successful in the body. Sunshine is a natural source of vitamin D. It can also be supplemented by vitamins, if needed.

Exercise is also important in preventing osteoporosis, specifically weight-bearing exercising. Osteoporosis is a condition of weak bones. Exercising with weights strengthens bones and makes them less susceptible to the condition. Examples of good weight-bearing exercises include, basketball, walking or jogging, gymnastics, jumping rope or ballroom dancing. All require ones own weight be moved and supported, therefore strengthening the bones. Proper weightlifting would also work.

Doctors may also prescribe hormone replacement therapy or other supplements as needed in certain individuals.

It is important to note that it is never too early to start fighting osteoporosis. Proper diet and moderate exercise should be practiced from an early age. Diet and exercise are changes that can be made at any time, before osteoporosis is a threat to the body. Regular check ups with a doctor is also important in order to monitor the body and perform bone density testing if osteoporosis is suspected.

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