Millions of those who live in North America are at risk of developing osteoporosis. Osteoporosis means you have porous bones that are weak. Your bones can fracture from even the most minor incidents. However you can live your life with osteoporosis and avoid things such as fractures and other complications. First you must keep your bones strong.
Exercise
Aerobic activity and strength training are both good ways to increase your bone strength. When you have strong bones you are at less risk of falling. These activities improve both your balance and you coordination. If you are just starting out, walking can be one of the best activities to improve your bone strength.
Diet
Calcium is the major building block of bone tissue. It is what makes your bones hard. For women over 50 and men over 71 you will need 1200 milligrams of calcium daily. Foods which are high in calcium include milk, cheese, yogurt, beans and lentils and some leafy greens. Look into a supplement if you are not getting enough calcium daily.
Many of those with osteoporosis still manage to live full, active lives. Most dwell on thoughts of losing their independence. Remember you can make lifestyle changes and there is drug therapy available. Learn what you can about osteoporosis. Review treatment options and the changes you will have to make to improve the strength of your bones. Get a bone mineral density test.
Eliminate the things in your life that are not good for your bones, such as alcohol and smoking. Cut back on caffeinated beverages to no more than four per day. Vitamin D is also recommended for those with osteoporosis. Learn to avoid activities that put stress on your bones. This includes heavy lifting and also twisting your torso. Look into fall prevention and wear shoes that are flat and comfortable. Remember, your medications can also cause dizziness or bone loss. Discuss these with your doctor.
November is Osteoporosis Month. Learn more about living with the disease and educate yourself in how you can improve your health.
