Preventing Osteoporosis
Because it is hard to replace bone that is lost, prevention is key. Beginning a lifelong commitment to exercise and healthy nutrition while you are still young will reduce your risk of developing this condition later in life. Remember, you are never too young to think about preventing osteoporosis.Exercise increases bone mass before menopause and helps to reduce bone loss after menopause. Bone strength increases with regular exercise--to help prevent bone loss weight-bearing exercise such as walking, low-impact aerobics, or tennis work best.
An adequate calcium intake is essential in the prevention of osteoporosis. Good sources of calcium include dairy products, leafy green vegetables, nuts, and seafood. Most women get only about half of the calcium they need everyday so taking a calcium supplement is often advisable. The best form of calcium for preventing bone loss is calcium carbonate. If you choose to use supplements it's important that you understand that the body can only absorb up to 750 mg of calcium at one time, so you will need to divide your dose if the amount of calcium supplement you take exceeds that amount.
Vitamin D is necessary for the body to absorb calcium--milk that is fortified with Vitamin D is one of the best sources. Sunlight also is an excellent source of Vitamin D--being in the sun for just 15 minutes a day helps the body produce and activate Vitamin D.
How much calcium do you need?
Calcium is important throughout a woman's life, although the amount necessary varies with age.- Children from ages 1-10 require 800 mg of calcium daily.
- Teenagers need 1200 to 1500 mg of calcium per day.
- Women between 25 and 50 need 1000 mg of daily calcium before menopause and 1500 mg after surgical or premature menopause.
- Women over 50 require 1500 mg of calcium if they are not taking estrogen and 1000 mg if taking estrogen.
- Pregnant or nursing women need an additional 400 mg of calcium daily.
Younger women who experience the symptoms of premenstrual syndrome (PMS) may be pleasantly surprised to find their symptoms are reduced by employing these osteoporosis preventing techniques. Studies show that calcium supplementation may reduce or prevent up to 50% of all PMS symptoms, and exercise is often effective for reducing PMS symptoms.
If you feel that you are at risk for osteoporosis, talk with you physician. You physician may order a bone density scan which is a simple and painless tool that measures bone density. Women who do not take estrogen after menopause have other options for preventing osteoporosis including drugs such as calcitonin which slows bone loss. Your physician can help you determine what is best for you.
