Osteoporosis Prevention Tips

Osteoporosis (loss of bone density that usually results in breaks and fractures) is often considered a post-menopausal problem for women only. Unfortunately the problem begins well before menopause, sometimes in childhood and is NOT gender specific – men can have osteoporosis too. In fact if you’re 30, you’re already losing bone density. AND the old heredity card is coming into play again, if low bone density runs in your family, you’re smaller boned or very petite or of Caucasian or Asian descent you are naturally at higher risk for developing osteoporosis. It’s sad but oh so true. The good news is it’s not too late to start a few habits that will keep it in check.

Fitness tips:
Regular Exercise such as cardio, weight or resistance training or even body weight training or playing sports. Note many women who exercise generally focus on cardio which means their legs are nice and strong but their upper bodies are very weak so target full body exercises and if you’re a runner, for example it’s critical that you do some cross training for the upper body. Also note that any activities in water do provide some resistance BUT because of the buoyancy effect can actually decrease the weight bearing you want to achieve to strengthen the bones.

Active Living throughout your day will also help. Consider parking further away, always using stairs, the act of lifting kids and groceries, gardening and housecleaning.

Nutritional tips:
Calcium – make sure you’re getting enough before you reach menopause or perimenopause. Consume foods such as dairy, sardines with bones, soy products and some veggies (Spinach, Broccoli, collard greens and celery) and/or supplements.

Vitamin D – this vitamin helps the body absorb calcium. If you’re deficient in D but getting lots of calcium, your body will just be working harder to excrete the excess calcium. Spend a minimum of 10 minutes/day in the sunshine or take a supplement.

Avoid:
Smoking – increases bone loss and decreases the positive effects of estrogen.

Alcohol – more than 2 cups/day can increase bone loss.

Colas – the excess phosphorous prevents the calcium from being absorbed into the body.

Menstrual Problems – usually caused by eating disorders and/or the Female Athlete Triad results in decreased estrogen needed for bone strength.