Reduce Your Risk for Osteoporosis

Health & Medical Blog

Within the United States, there are at least 10 million people suffering from osteoporosis. As if this number isn't astounding enough, there are an additional 18 million people who are at risk for developing it. Are you included in this number? Make sure you are taking action to lower your risk of osteoporosis.

Stay Healthy

Obesity doesn't cause osteoporosis, but some suggest that excess fat may increase your risk. Not only does extra weight increase the burden on your bones, but obese individuals can also carry extra fat in their bone marrow. Bone-marrow cells send signals to the body to form new bone. This reproduction is vital to counteract bone injury or the natural bone loss that generally occurs with age. The problem presented with obesity is that the more fat there is in the bone marrow, the less space there is for those reproductive marrow cells to form.

The result is a reduced amount of new bone development, which can weaken the bone and increase your osteoporosis risk. Following a healthy diet and engaging in regular exercise can help you minimize the amount of fat in your marrow and the pressure on your bones. Finding a way to cut just 500 calories a day can result in a pound of weight loss a week. Over the course of a year, that's more than 50 pounds.

Increase Calcium Intake

Good bone health and calcium go hand in hand. Osteoporosis often targets individuals who have thin and weak bones, which are medically referred to as porous bones. Calcium doesn't just protect your bones; it can also help make your bones stronger. The stronger your bones, the lower your risk for developing osteoporosis. While there are daily calcium supplements you can take, if you don't want to take any extra pills, there are also foods you can consume. Dairy products, seafood, leafy greens, fruits, and legumes often contain a good amount of calcium.

To make your increased calcium intake even more effective, pair your calcium efforts with increased vitamin D intake. Vitamin D helps aid in the absorption of calcium, ensuring that more of it reaches your bones. Most dairy products contain vitamin D. However, if you're lactose intolerant, apply sunscreen and head outside, as exposure to the sun can also deliver vitamin D.

Make sure you are taking your health into your own hands by upping your prevention efforts. Remember, your efforts today will offer benefits for many years to come, so be proactive.

Talk to a healthcare professional, such as one at Family Medical Clinic, for more information. 

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15 August 2016