Osteoporosis is not a normal part of aging. Building strong bones during childhood and adolescence is the best defense against getting osteoporosis when you become older. Even as you age, you can stop your bones from getting weak and brittle.

Not Just a Women's Concern

Osteoporosis also plays a part in men's lives. According to the National Osteoporosis Foundation, more than two million American men have osteoporosis. Another 12 million men are at risk for developing the disease. Each year, men suffer one third of the hip fractures in the United States. Osteoporosis in men continues to be under diagnosed and under reported.

Steps for Healthier bones

• Get enough calcium. Make sure you get a daily calcium intake of 1,000 milligrams a day for ages from 19 to 50 and 1,200 milligrams if you are over the age of 51. You can get your calcium through the foods you eat or calcium supplements. Non fat and low fat dairy products are good sources of calcium, including milk, cheese, yogurt, and frozen yogurt.
  • One cup of milk provides 30% of an adult's daily calcium requirement.
  • One cup of plain, fat free yogurt provides 45% of the daily requirement.
  • Two ounces of American cheese provide about 35% of the daily requirement
  Calcium fortified juices and dark green leafy vegetables, like broccoli and collards, are additional sources of calcium. If you are lactose intolerant, look for dairy products that are lactose reduced or lactose free. You can usually find these products in the milk section of your grocery store.
• Get enough vitamin D. Vitamin D helps your body absorb calcium. You can by being out in the sun for about 10 minutes a day. If you don't get enough exposure to sunlight, get vitamin D by eating milk, eggs, salmon and yogurt. You can also take a vitamin D supplement. The intake from a supplement should be at least 400 IU of calcium a day but not more than 800 IU.
• An active lifestyle can help decrease the risk of fractures by slowing bone loss, increasing your muscle strength and improving your balance. Do weight bearing activities like walking, running, dancing, team sports, climbing stairs or using weights in a gym.
• Don't smoke. Not all studies support these findings but the evidence is mounting up. Here are some examples:
• The longer you smoke, the greater the risk of a fracture when your older.
• Fractures may take longer to heal.
• Significant bone loss has been found in both men and women who smoke.
• Women who smoke tend to make less estrogen and reach menopause earlier than non smokers.
• Quitting smoking appears to reduce bone loss and fractures.
• Drink alcohol in moderation. No more than one drink a day for women and two drinks for men. Alcohol hurts cells that build your bones. It also lowers the calcium in your body.
• Make your house safer in your house to prevent falls. Use a rubber mat in the shower. Keep floors free from clutter and area rugs that you could trip on.
• Get a bone density test done. Find out about your current bone health and risk for a fracture.
• Consider taking a medication that prevents or treats for bone loss. Check with your doctor to discuss the benefits and risks to taking one of the drugs and whether it would be right for you.
• Start early. Building healthy bones should start in your youth but if you are older, it still isn't too late. Get your daily recommended requirement of calcium and exercise. Get your yearly exams and take the bone density test.

Back :: Next