Osteoporosis - a common condition in which the bones become abnormally thin, weak and fragile.
In women, the risk of osteoporosis increases dramatically after menopause, when estrogen level drops.
Estrogen - a female hormone that helps maintain adequate bone density.
Fortunately, there are preventative measures allow to maintain or increase bone density.
For those women who have already developed osteoporosis, it is important to quickly establish the fact of loss of bone mass and to estimate the risk of fractures.
Among the most important measures to prevent osteoporosis include:
- diet;
- Physical exercise;
- Smoking cessation.
These recommendations can be equally useful for both women and men.
Diet
The optimal diet for preventing osteoporosis include drinking enough protein and calories, as well as a certain amount of calcium and vitamin D, which maintains density bones.
Calcium
The experts recommend that in premenopausal women and men consume at least 1000 mg of calcium per day. These include calcium in food and drinks, as well as calcium supplements.
Postmenopausal women should consume 1200 mg of calcium per day.
In any case, it is not recommended to consume more than 2,000 mg of calcium per day because of the risk of side effects.
The main source of calcium in the diet is considered dairy products and green vegetables (broccoli, collard and kale). It is useful at least to estimate the amount of calcium in the diet at special tables.
Calcium (carbonate or calcium citrate) is prescribed for women who can not get enough calcium from food. If the required daily dose of calcium supplementation is more than 500 mg, it is divided into two or more steps.
vitamin D
Experts recommend that men over age 70 and postmenopausal women taking 800 international units (IU) of vitamin D each day. This dose decreases bone loss and risk of fractures in elderly women and men (with adequate calcium supplementation).
For premenopausal women and men younger than 70 years with osteoporosis dose of vitamin D is not strictly regulated, but it is usually recommended to take 600 IU per day.
Vitamin D we get from dairy products, fish or special fortified foods.
People with osteoporosis who receive food less than 600 - 800 IU of vitamin D, experts recommend further receive preparations of vitamin D.
protein supplements
Some people with suspected lack of protein in the diet prescribed additional sources of protein. This is especially true for those patients who have had bone fractures to osteoporosis.
Alcohol, caffeine and salt
People who use more than 80 ml of spirits per day, eat less and more often fall. The combination of these factors increases the risk of fractures. Therefore, alcohol consumption should be limited.
It is believed that the consumption of adequate amounts of calcium is not necessary to limit the caffeine and sodium chloride. These products will not fundamentally affect bone density.
Exercise stress
Exercise increases bone density and reduces fracture risk in premenopausal women, but also helps maintain adequate bone density in postmenopausal women. In addition, physical activity reduces the risk of falls resulting in muscle weakness.
Regular physical activity increases muscle strength and reduces the risk of hip fractures in elderly women. Most experts recommend exercise for 30 minutes a day three times a week. For those people who have stopped practicing, all the beneficial effects of physical activity decreases very rapidly. They believe that the commitment to increase training regime should choose regular exercise with weights it is in the mode that will be pleasing to the patient.
Smoking
It is very important to stop smoking because it accelerates bone loss.
falling
Fall significantly increase the risk of fractures in the elderly. For the purpose of fall prevention, follow these guidelines:
- Removal from the premises freely arranged mats, electrical wires and other objects that can be tripped on;
- Provide sufficient lighting inside the house and around the house, including stairs and doorways;
- Exception walking on slippery surfaces (ice, wet floor);
- Exception walk on unfamiliar routes;
- Revision of the use of drugs regime, which may provoke an imbalance and falling;
- Regular vision correction by an ophthalmologist.
Side effects of medications
High doses or prolonged use of certain drugs can reduce bone density. Such drugs should be taken under strict medical supervision, if possible, you need to reduce the dose or stop taking. Among such drugs include:
- glucocorticoids;
- heparin;
- Some antiepileptic drugs (carbamazepine, phenobarbital, phenytoin, primidone).
