Preventing Osteoporosis
July 10, 2009
Osteoporosis is characterized by loss in the bone density. Osteoporosis makes the bone porous and weak. It increases the risk of bone fracture even from a minor injury.
Osteoporosis risk factors
Our bone is made of calcium, collagen and protein. As our bone starts building from infancy, its density gradually increases. Around the age of 25 years, our bone density reaches its peak. The bone density is maintained at this peak level for nearly ten years. After the age of 35, bone density gradually starts declining.
Osteoporosis is therefore a part of our aging process. The rate of decline of the bone mass is determined by various factors. Rate of bone mass loss is greater in women than in men. In women, rate of bone mass loss accelerates especially after menopause.
Estrogen is essential for retaining bone density. Drop in estrogen level during menopause exaggerates problems of osteoporosis in women. Genetic factors, such as a family history of osteoporosis, increase the risk of loss in bone mass. Compared to Africans, Asians and Caucasians are more prone to osteoporosis.
Deficiency in nutrients, such as calcium and vitamin D, which keep our bone strong, can be responsible for osteoporosis. Lack of exercise, immobility and chronic inflammation caused by rheumatoid arthritis and certain liver diseases can cause osteoporosis. Osteoporosis can also develop from malfunction of the thyroid gland. It can also be the side effect of long-term use of certain medicines.
Osteoporosis prevention
Proper diet and exercises can prevent osteoporosis. Adequate consumption of calcium and vitamin D is recommended. Your calcium intake should be between 1000 to 1200 mg each day. Vitamin D consumption should be between 400 to 800 International Units. Several calcium and vitamin D supplements are also beneficial for delaying osteoporosis.
However, calcium and vitamin D obtained from natural sources are believed to be more beneficial than supplements. Milk, milk products, soy products, seafood, green vegetables, seeds and nuts are good sources of calcium. You can get vitamin D from egg yolk and sea fish. Studies have found that vitamin K also aids the bones to absorb calcium. You can get vitamin K from leafy green vegetables.
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