Running Away From Osteoporosis II

By First Posted: Nov 4, 2007 Sun 10:30 AM Updated: Dec 7, 2007 Fri 12:26 AM

Simply being aware of the causes of Osteoporosis does not serve the purpose. If you feel you are at a risk, you also need to start working towards its prevention. Before you reach the age when you are at a greater risk of the disease (45-55), start taking the preventive steps. This may even help you get rid of the problem, if you have already started developing it!

Go diet
Drink milk. Low-fat and skim milk, non-fat yogurt, and reduced-fat cheeses are healthy sources of the calcium that you need to build strong bones. Fortified milk products also have the vitamin D needed for proper calcium absorption.

Canned sardines and salmon, eaten with their bones, are also rich in calcium. Mackerel and other oily fish are rich in vitamin D.

Have greens
Leafy green vegetables have lots of calcium, along with potassium and vitamin K you need to block calcium loss from bones. Bananas also supply a potassium boost.

Serve soy
Soy contains not only calcium but also plant estrogens, and it seems to help maintain bone density. You may substitute regular flour with soy flour in many recipes from pancakes to cupcakes. Nibble on roasted soybeans instead of peanuts. Reach for soy cereal and soy cheeses if you can.

Limit caffeine
Limit your caffeine intake to the equivalent of three cups of coffee a day, since caffeine causes the body to excrete calcium more readily.

Add onions
Believe it if you havent till date! Onions are really good for health. In the current case, they can reduce bone breakdown by as much as 20%!

Exercise, exercise
A general advice to cure most specific physical diseases in women! Exercise for at least 30 minutes three times a week. A regular program of weight-bearing exercise helps stop further bone loss and may be one of the few ways to build bone as you age. By improving your posture, balance, and flexibility, it also reduces your risk of falls that can break fragile bones.

Test bones
Bone-density tests are the only way to predict your fracture risk and definitively nail down a diagnosis of osteoporosis. All women over 65 should be scanned, as well as younger postmenopausal women with one or more osteoporosis risk factors. When repeated at intervals of a year or more, the scans can determine your rate of bone loss and help monitor prevention and treatment efforts.

Take supplements
You need at least women 1,000 mg of elemental calcium everyday during midlife. The need rises to 1,500 to 2,000 mg daily after menopause. Most of you may not be getting enough in your diets, so supplements are recommended. Because the body can absorb only a limited amount of calcium at once, take supplements in two or three doses during the day, preferably with meals. Make sure the supplement contains vitamin D, which facilitates the absorption of calcium.

Change lifestyle

Quit smoking and avoid excessive alcohol. Dont let depression linger. Depression causes your body to produce cortisol, a stress-related hormone that saps minerals from bones. And of course, move yourself! Walk, exercise even play regularly in your daily routine.

Seeking a doctors help becomes imperative when the problem becomes serious. And apart from these homemade solutions, medicine can really help you recover or at least get relief from the disease. But this certainly does not mean that visiting a doctor should be considered as the last resort. You can, and should, seek a doctors guidance even at the initial stages of Osteoporosis.

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