- By shoulderadm
- In Blog, Shoulder
Prevention of Osteoporosis
Osteoporosis is a common condition that makes your bones thin, weak, and prone to fracture. Women are at greater risk of getting osteoporosis postmenopausal because of low levels of estrogen, which is a female hormone that maintains bone mass. Fortunately, there are preventative measures that can help in enhancing and maintaining bone density.
How to prevent osteoporosis?
Some of the vital elements to help prevent osteoporosis are having a healthy diet, doing regular exercise, avoiding smoking, etc.. These are applicable to both men and women. Let’s understand how these measures can help prevent osteoporosis:
Diet
A proper diet for your bone health includes the right amount of protein, calcium, vitamin D, and calories. These help in maintaining perfect bone formation and bone density. As per expert recommendations, a premenopausal woman must consume a minimum of 1000 mg of calcium every day; this includes calcium in foods and beverages, along with supplements. However, it is important that you don’t take more than 2000 mg of calcium in a day because of possible side effects. The same rule applies to men too as they age. Similarly, enough vitamin D is also required for maintaining bone health.
Regular exercise
Doing regular exercise might decrease the risk of getting fractures by enhancing bone mass in men and women as they age. Moreover, exercising helps in strengthening the muscles and improving balance; hence, there is less likelihood of having a fall that can result in a fracture or any other injuries. As per expert recommendations, a minimum of 30 minutes of exercise three times a week can bring a major difference in bone health. Exercises such as resistance training, jumping, jogging, etc. are highly effective. It’s important to maintain a regular regimen of exercise that strenthens your bone health as you age so that you don’t develop osteoporosis..
Avoid smoking and alcohol intake.
Avoid smoking or quit altogether to maintain bone health, as smoking enhances the loss of bone mass. Similarly, intake of alcohol in large quantities can make your bone weak and brittle, leading to osteoporosis.
Avoid falls
Falling highly enhances the chance of getting fractures which in turn makes bone fragile and prone to osteoporosis in elderly persons. Therefore, it’s important to take measures to prevent falls to reduce the risk of getting fractures. Some of the measures for decreasing the risk of falls are:
– Remove loose rugs and other things that can cause tripping, falling, or slipping.
– Make sure areas such as staircases, entrance ways, washrooms, etc. have adequate lighting.
– Avoid walking in slippery places.
Medications
Certain medicines enhance bone loss, especially when they are used in high doses. In many cases, you can decrease the risk of getting osteoporosis by stopping some of these medications, reducing the dosage, and changing to a different medication. Some of these medications are:
– Glucocorticoid medications
– Anticoagulants like heparin
– Anti-seizure medications
– Aromatase medications
Conclusion
So, these are the measures that can help in preventing osteoporosis. But if you have been diagnosed with osteoporosis, it’s never too late to go for treatment. The right therapy at the right time helps in halting bone loss and decreases the risk of getting fractures.
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