Over 60% of all women will eventually have to deal with the onset of osteoporosis. Men can also be affected by this destructive disease, but it is more common among women who are post menopausal age.
As your body ages, your bones can start to lose their natural density and strength. Bones eventually start to break down and lose some of their mass, and in older bodies the replacement cells can’t always keep up with the deterioration rate. This can cause severe brittleness and risk of fracture to all the bones in the body.
Although we can’t avoid the aging process, there are still plenty of things that can be done to help prevent and manage osteoporosis. Visit your doctor and start out by getting a dexa scan that can accurately measure your current bone mass density. From there, you and your doctor can come up with a plan of action for treatment and reduction of common symptoms.
Take a look at just some of the things that you can do to become proactive when you are dealing with the onset of osteoporosis.
Calcium
Calcium is a critical component of bone regeneration and strengthening. Many women end up having to add a supplement to their diet as your body’s ability to absorb proper amounts of calcium can be reduced as you age. Calcium Citrate and Hydroxyapatite are the best types of supplements with the best absorption rates. You should not take more than 500 mg per dose, with a maximum of 1,200 mg per day. Your body doesn’t have the ability to absorb more than that at one time.
Vitamin D
Get out and get some sun. Always be cautious of the dangers of harmful UV rays, but in the meantime, getting out and getting some rays can drastically increase your Vitamin D intake. Most people add a supplement to their routine. It can aid in proper calcium absorption and improve your overall immune health. Taking 400-800 IU daily should be plenty for anyone.
Hormones
As we age, the hormones of youth, including estrogen and testosterone, become depleted in our bodies. This can lead to a reduction in your bone density. Have your hormone levels checked by your doctor to determine whether your current situation needs better management.
Diet
Sugars and starch in your diet can increase the levels of natural insulin in the body, which can also cause bone loss. High levels of stress in your daily routine can produce higher levels of cortisol in your body, which can start to break down your bone density as well. Keeping a healthy diet with lots of lean protein, fruits and vegetables is the best way to maintain your overall health.
Exercise
Along with keeping your muscles and joints in shape, a regular exercise routine can actually help you avoid or eliminate many of the symptoms of early osteoporosis. By increasing your core strength, maintaining a good level of flexibility and creating a low impact workout routine you can keep osteoporosis at bay for many years.