Prevention of Osteoporosis
Prevention with proper diet and exercise should be the main focus! Much of osteoporosis bone loss is irreversible. Due to the high incidence of osteoporosis in people over fifty, anyone in that age bracket is advised to adopt healthy preventive measures to avoid developing osteoporosis. Ideally, prevention with proper diet and exercise should begin before puberty, when bones are growing. This is needed lay done a proper foundation of strong bones.
Adequate intake of calcium
- Dairy Products; milk, yogurt, cheese. Spinach, Kale, Okra, Collards, Soybeans, White beans, Some fish; sardines, salmon, perch, and rainbow trout
- Foods that are calcium fortified, such as some orange juice, oatmeal, and breakfast cereal
- 1000mg/d for men and premenopausal women
- 1200-1500mg/day for postmenopausal (between 4-5 cups of milk)
- Calcium sources
- Calcium supplements: calcium carbonate and calcium citrate for those unable to obtain enough calcium from diet alone
Adequate vitamin D intake (Vitamin D insufficiency <32ng/mL)
- 800-1000IU intake daily
- Sunlight, 15 minutes a day
- Beef liver, Cheese, Egg yolks, Fatty fish; tuna, mackerel, and salmon
- Foods fortified with vitamin D; some dairy products, orange juice, soy milk, and cereals
Weight bearing exercise to increase bone density
- Exercise alone is not effective for post-menopausal women as effects of exercise are estrogen dependent
