A Look at Osteoporosis
Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. This weakening in the bones can leave a person at a much greater risk for fracturing a wrist, shoulder or hip after a fall. One in four women over the age of 50 have osteoporosis and at least one in eight men over 50 also has the disease, however, it can strike at any age.
Risk factors for bone loss:
• you have previously broken a bone
• one of your parents had a hip fracture
• you have rheumatoid arthritis
• you are on a steroid medication such as prednisone
Strategies for Fracture Prevention
Calcium: Eat foods rich in calcium like milk, cheese, and yogurt to keep bones strong. The recommended amount of calcium is 1000 mg a day for people age 19-50, and 1200 mg for people 50+
Vitamin D: This nutrient helps your body absorb the calcium. The recommended amount of vitamin D is 400-1000 IU a day for people age 19-50 and 800-2000 IU for people 50+
Exercise: participate in activities where you use your full weight such as walking, running and dancing. Lifting weights and rowing are also great activities to improve bone strength
Falls prevention: improve your balance and coordination with activities such as tai chi or swimming
Medication: sometimes good diet and exercise are not enough to keep your bones strong and prevent fractures, so you may need to take medication too. Talk to your doctor about what is best for you.
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