Osteoporosis: 24 Ways to Get Stronger Bones.


Anyone can get osteoporosis, but women are much more likely to get it, then, men. Women develop less bone mass than men. Then for several years after menopause, women also lose bone at an increased pace, because their bodies are producing less estrogen.

However, anyone can take major steps to prevent osteoporosis without ever going to a doctor. And anyone who already has this bone-weakling disease can do a lot to half its process.

Risk Factors:

  • You have a family history of osteoporosis or some other bone disease
  • You are white and your ancestors come from Europe or from the Far East.
  • You have a fair complexion
  • You have a small bone frame
  • You have a low percentage of body fat
  • You are over 40 years old
  • You have had your ovaries removed
  • You have never had children
  • You have gone through an early menopause
  • You are allergic to dairy products

Remember that, these risk factors don’t mean that you will get osteoporosis. They do serve as a warning that you should do all that you can to put the odds more in your favour.

Osteoporosis can be taking place very quietly for years, even decades and therefore called the silent destroyer. Most people reach their peak bone mass in the spine between the ages of 25 and 30 reach their peak bone mass in the long bones-such as the hip from age 35 to 40. After we pass this peak bone mass age, and especially after about age 45, all the bones in the body begin to lose density.

Because official diagnosis of osteoporosis often comes too late-after a fracture-the strategy is to start fighting bone loss early and to never let up. These are the steps to take:

  1. Exercise to build bone; if you don’t exercise, you lose bones. But there is even more reason to exercise. Studies support the theory that weight bearing exercise can actually increase bone mass. A further studies show that male and female long-distance runners have 40% more bone mineral content than their male and female non-runners. Even walking helps your bones, doctors say; walking is an excellent, not to mention safe way to get your bones the exercise they need. They suggest, walking at least 20 minutes a day, three or four days a week. Research shows that menopausal women taking up exercise can increase their bone density. There is visible proof that if you use your muscles and put your bones under stress, the density and size of those bones will increase.
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  • Get enough calcium in your diet; some scientists believe that a chronic shortage of dietary calcium is a contributing factor in developing osteoporosis. This was demonstrated in            east European country where dairy products were not consumed, women had half the daily calcium intake of women who lived in an area where dairy products were regularly consumed. The research discovered that women who took in more calcium had substantially greater bone mass and fewer fractures after the age of 65 than did the women who had low calcium diets. Calcium phosphate in milk is an excellent source, low fat cheese and yoghurt are also high in calcium. Other high calcium foods include nuts, sardines, citrus juices are now being sold as calcium fortified.
  • Fortify your meals; add powdered nonfat dry milk to soups casseroles and beverages. Every transposon is worth about 50mg of calcium.
  • Make soup; one pint of your soup, then will be equal to about a quart of milk in calcium content.
  • Talk a little butter always; for both good taste and calcium content, cheese product with high calcium content is good also.

Living with osteoporosis.

So osteoporosis can be a matter of life and death especially if you are 65 and above, and have suffered hip fracture. Here are tips for preventing fall and fractures;

When you stand:

  • Use furniture, such as the edge of a table, to help you support your body.
  • Use cushioned footwear for extra protection.

When you sit:

  • Keep your knees higher than your hips, if that’s not possible, lean forward and support your back by resting your arm on a desk or table.
  • Don’t twist if you drop something, get up from the chair to pick the item up. In addition, here are some suggestion to make your home safe.
  1. Avoid using unstable floor coverings, such as throw rugs-they could literally throw you.
  1. Use a night-light, so unexpected night trips to the bathroom don’t have to be made in the dark.
  1. Don’t position furniture too close together-you need room to maneuver.
  1. Use a walker or a cane if you feel unsteady.
  1. Not enough calcium in your diet? Take a supplement calcium supplements can work small wonders, especially for people who have double absorbing natural sources of calcium. There are a host of calcium supplements on the market, do your search calcium carbonate is well absorbed in the stomach by most people if taken in divided doses and with meals.
  1. Test your calcium supplement at home; because the generic brand supplements disintegrate rather poorly due to poor formulation, it’s suggested you drop two of the tablets in vinegar and wait for 30 minutes while stirring every 2/3 minutes. If the tablet break up into small fragments, it’s probably dissolving well in the stomach, but if it stays in tablet form take it back for another one.

Get enough Vitamin D;