Osteoporosis is a disease in which the bones become weak and are more likely to break. Millions of people in the U.S. either already have osteoporosis or are at high risk due to low bone mass.
What Causes Osteoporosis?
When you're young, your bones are in constant state of renewal, making new bone faster than it breaks down old bone and your bone mass increases. Most people reach their peak bone mass in their early 20s. As you age, bone mass is lost faster than it is created.
What are The Risk Factors of Osteoporosis?
A number of factors can increase the likelihood of developing osteoporosis. These include:
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Age: As you age, your risk of developing osteoporosis increases.
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Gender: Women are much more likely than men to develop osteoporosis.
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Genetics: Having a family member with osteoporosis puts you at higher risk.
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Body Frame Size: Smaller framed people tend to have a higher risk of developing osteoporosis because they have less bone mass to draw from as they age.
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Sex Hormones: Lowered levels of sex hormones tend to weaken bone mass. During menopause, your reduction of estrogen levels is a strong risk factor for developing osteoporosis.
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Thyroid Problems: Having too much thyroid hormone can put you at a higher risk. Do you have a thyroid problem? Find out how to take our self neck test.
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Dietary Factors: Factors such as a low calcium intake, eating disorders, and gastrointestinal surgery all put you at higher risk of osteoporosis.
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Steroids or Other Medications: Long-term use of oral or injected corticosteroid medications, such as prednisone and cortisone, interferes with the bone-rebuilding process.
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Lifestyle Choices: Lifestyle choices such as a sedentary lifestyle, excessive alcohol consumption, and tobacco use all put you at higher risk of developing osteoporosis later on in life.
How Do I Prevent Osteoporosis in Older Age?
Keeping your bones healthy during your youth is extremely important. There are three main ways to decrease your risk of developing osteoporosis later on in life:
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Calcium: Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium each day. When women turn 50 and men turn 70, this increases to 1,200 milligrams a day. You can get good sources of calcium from:
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Low-fat dairy products
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Dark green leafy vegetables
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Canned salmon or sardines with bones
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Soy products
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Calcium-fortified cereals and orange juice
If you find it difficult to get an adequate amount of calcium into your diet, consider calcium supplements. However, be cautious of your calcium intake as too much can lead to heart problems and kidney stones. Do not consume over 2,000 milligrams a day.
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Vitamin D: With all the calcium you should be taking in every day, your body needs to be able to absorb it. That's where vitamin D comes into play. Vitamin D helps your body absorb the calcium needed to maintain strong, healthy bones. Many people can get adequate amounts of vitamin D from sunlight, but it may not be a good source for those individuals who don't live in warmer climates or if you are in an office building for the majority of the day. A good recommendation for a daily dose of vitamin D for adults is 600 to 800 international units (IU). You can also get a good amount of vitamin D from fortified foods such as fatty fish, mushrooms, milk, and some breakfast foods. If you don't think you're getting enough vitamin D, consider a supplement.
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Exercise: Exercise can help to build strong bones and slow bone loss. You will gain the most benefits if you start exercising regularly when you're young and continue to exercise throughout your life. The best way to make sure you're getting a sufficient amount of exercise is to combine strength training with cardio. Strength training helps build lean muscle and strengthen your bones, while cardio helps to increase the bone density in your legs, hips and lower spine.
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Source:
Mayo Clinic
http://www.mayoclinic.org/diseases-conditions/osteoporosis/basics/prevention/con-20019924