Nutrition, exercise can prevent onset of osteoporosis

Angela Sader | posted May 11, 2010 |

May is National Osteoporosis Awareness and Prevention Month.

That makes this a perfect time to review what can be done to prevent this disease.

As many of you may already know, osteoporosis is a disease in which bones become fragile and more likely to break.

According to the National Institutes of Health (NIH), approximately 10 million Americans currently suffer from this condition.

Risk factors for osteoporosis include the following:

• Gender (women get it four times as often as men, though that doesn’t mean men shouldn’t take precautions)
• Age (the older you are, the greater the risk)
• Body size (small, thin women have the greatest risk)
• Ethnicity (white and Asian women have the highest potential risk)

Additionally, osteoporosis can also be passed on hereditarily. Often, if you have a family member who has osteoporosis, there is a high chance you may get it as well.

While there is no surefire cure for osteoporosis, you can take measures to potentially thwart its onset.

First and foremost, eat a diet rich in calcium and vitamin D, since these elements are needed to produce strong bones.

Good sources of vitamin D and calcium include:

• Common dairy items like low-fat milk, yogurt and cheese
• Proteins like egg yolks and fatty fish (tuna, mackerel and salmon)
• Foods with added calcium, such as orange juice, cereals and breads

Most people over the age of 65 should consume approximately three servings each day of foods rich in calcium and vitamin D.

If you are lactose intolerant or cannot consume such foods, consider supplementing your diet with calcium from calcium-fortified foods and beverages, such as vitamin D-fortified orange juice, or take dietary supplements. (Check with your doctor first, of course.)

In addition, consider incorporating weight-bearing and muscle strengthening exercises, such as weight training, walking and running, into your exercise regiment, as this will also help strengthen bone mass.

For more information, please visit the National Osteoporosis Foundation website at www.nof.org.