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Can I Prevent Osteoporosis"

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Can I Prevent Osteoporosis" Can I Prevent Osteoporosis"

Can I Prevent Osteoporosis"






Here?s a 3-pronged plan to promote bone health and help prevent osteoporosis: Calcium, vitamin D and exercise!
Did you know that after a certain age, your body no longer creates any new bone density" Sometime between the ages of 30 and menopause, your body stops adding bone density to your skeleton. This is why it?s so important to bone up on bone health?and build as much bone as possible from your late teen through early adulthood.
What is osteoporosis"
Osteoporosis is a medical condition wherein our bones become brittle, thin and fragile. On X-ray pictures, bones affected by osteoporosis look like Swiss cheese, and they?re more likely to break if you fall or have an accident. Having weak, thin bones increases your chances of developing osteoporosis later in life. Osteoporosis is common: More than 54 million people have it, and 1 in 2 women will have a fracture or break a bone related to osteoporosis during her lifetime.
Just being a female in menopause makes you more likely to have brittle, thin bones. So does:

being Asian or Caucasian
being very thin or petite
having a family history of osteoporosis
having a mother who had a hip fracture related to thin bones
smoking cigarettes
drinking a lot of alcohol or caffeinated drinks
using certain medications including steroids (for more than 3 months)
taking some medications to treat breast cancer.

Can osteoporosis be prevented"
As a woman, even if you?re age 30 or older and have already reached your peak bone mass, it?s important to get enough calcium in your diet to keep your bones strong. Dairy and dark leafy greens are your best food sources; supplements are effective too. Ask your nurse what kind of supplements may work best for you based on any medical conditions and medicines you may be using.
Curious about calcium-containing foods" Check out the calcium calculator at the National Osteoporosis Foundation online at nof.org for information on calcium from food. How Can I Save My Bones"
You?ve got 3 great tools to support your bones: calcium, vitamin D and exercise. Calcium is key to saving bones. Experts at the National Institutes of Health recommend 1,000 mg of calcium daily for women ages 19-50; bump up that recommended daily intake to 1,200 mg after you celebrate your 51st birthday.
Vitamin D is calcium?s partner and experts agree you?ll also need plenty of it to keep your bones strong. Unfortunately, vitamin D is a bit harder to get from food.
While sunshine is a good natural source for vitamin D, it?s hard to get enough unless you live in the southeast part of the US. And even if you live somewhere like sunny Florida, wearing sunscreen or a hat blocks natural vitamin D. Consider taking a D supplement?600 IU each day up to the age of 70, when your RDA bumps to 800 IU a day. Some studies recommend more, but never exceed 4,000 IU per day.
Lastly, add in weight-bearing exercise (pretty much anything other than swimming) to keep your bones healthy and strong. Walking ...
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Can I Prevent Osteoporosis" Can I Prevent Osteoporosis"

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Fuente de la noticia: health4mom
Fecha de publicación: 11-04-2017 22:00
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