Top 12 Quick Tips for Prevention
Preventing osteoporosis can begin at birth. The practices that promote bone health enhance overall health as well. Everyone can take steps to reduce their risk at all ages. Those with a family history of osteoporosis need to be especially aware of things they can control to help prevent osteoporosis. Building and maintaining strong bones requires many elements - not just one or two. Here is a quick review of where you can take control.
Protein
Eat enough protein. Bones need adequate protein. Don’t avoid high protein foods for bone health.Human research indicates that adequate protein is important for bone health. Protein is a major component of bone structure, so this is not surprising. Protein in a meal enhances calcium absorption from the intestine. Also, protein can increase calcium loss in the urine, but this is not a practical problem unless protein intake is extremely high.
Calcium and Phosphorus
Both of these minerals are needed for bone health. Too much of either one can interfere with the other. This is why many experts recommend food sources of calcium rather than supplements. Three cups of milk or yogurt along with a reasonable diet can provide enough calcium and phosphorus in a good balance.
Vitamin D
Essential for normal absorption of calcium in the intestine. Vitamin D experts are reporting that the Daily Value used on food and supplement labels was set too low. The value of 400 IU of vitamin D is considered 100% of adult daily needs. However, getting two to four times this amount is considered safe and likely more beneficial. Food sources include 0ily fish, fortified foods such as milk and some fruit juices and breakfast cereals. In supplements, vitamin D-3 is the best form to get.
Vitamin K
Essential for normal bone structure, vitamin K is often lacking in multivitamin supplements. A good source is dark green leafy vegetables. Recommended daily intake is 90 micrograms (mcg) for women and 120 mcg for men. Studies have used intakes as high as 1000 to 4500 mcg per day without ill effects.Caution: If you take anticoagulant (blood thinner) drugs, vitamin K can interfere with drug function. Consult with your physician before you take vitamin K to discuss adjustments in your drug dosage.
Other Nutrients
An adequate intake of all essential nutrients is likely to be important for bone health. Vitamin C, magnesium, copper, manganese, zinc, iron, and boron are all known to be important for bone. These are readily available from a balanced diet along with a multivitamin/mineral supplement. Fluoride also plays a role in formation of bone. The typical sources are fluoridated water, tea, and canned marine fish that include the bones. Even the omega-3 fatty acids found in fish oils are known to promote bone health.
Physical Activity
Staying active has two main benefits for bone health.-Activity can help to build and maintain bone structure. -Activity helps to maintain strength and coordination and reduce the risk of falling.
All activities can benefit bone health. Weight bearing activities and those that involve impact are best for increasing or maintaining bone structure. Other types of activity can improve balance, coordination, and strength to help prevent falls.
Body Weight
Maintain a healthy body weight and avoid low body weight and significant weight loss. Weight loss, especially in older women, generally causes bone loss too.
Medications
Many drugs can affect bone health. Always ask your doctor about the possible consequences of drugs you take on bones and osteoporosis risk.
Smoking
Smoking is associated with reduced bone strength and increased risk of fracture. If you smoke, find a way to stop.
Alcohol
Excessive alcohol consumption adversely affects bones. In contrast, some studies have found that moderate drinking (1 to 2 drinks/day) is associated with higher bone density in women.
Lead
Lead can accumulate in bone and adversely affect bone cell functions. If you know that you have been exposed to excessive amounts of lead during your life, discuss this with a bone specialist.