Prevention The best defense

Who is more prone to other osteoporosis?
If you're a little fragile woman, you are a smoker, consume a lot of alcohol, do not exercise and had never given birth, the answer is, it's you. If you, in addition, are on a diet, do not provide the body with all the necessary, and in old age, your mother or grandmother had a hip fracture, the risk to you is still rising.
"In general, if something of the above applies to you, consider that you are at risk, says Professor Diane Meyer. But do not think that is inevitable disease. It can be prevented. "
Bone preservation secret is early prevention. We must start before they begin fractures. And it does not mean that you should not start right now, regardless of your age. Here's what experts advise.
Eat more calcium. Bones are composed mainly of calcium. Calcium is needed as other tissues of the body. When the body can not get enough calcium from the food if it is not enough in your diet, consumed calcium from your bones. Studies have shown that, as a rule, women do not get enough calcium from your food. The best sources of calcium are dairy products low-fat milk, yogurt, cheese, etc. They also include fish products, which should be eaten with bones, sardines, salmon. If you suspect that you are getting enough calcium, discuss this with your doctor. He can advise which supplements to use and under what scheme.
Take care of sufficient intake of vitamin D. «If you provide yourself calcium is not due to dairy products, you may lack of vitamin D, needed for calcium absorption by the body," says Dr. Meyer. (Milk is enriched with vitamin D. The) She also says that for the assimilation of vitamin D need sunlight (which is under the influence of this vitamin is produced in the body), or you can use the device regularly to ultraviolet radiation. However, high doses of vitamin D toxicity, therefore it should not be taken further without physician. When discussing your diet with your doctor, you may want to discuss this issue.
Find a place in your life exercise. Now it found that regular physical activity slows bone loss. It has been observed that in some postmenopausal women, they sometimes even cause an increase in bone mass. Exercises that promote the conservation of weight, jogging, tennis, walking, other kinds of sports activities in the open air, not associated with an increased risk of injury, also contribute to the strengthening of bones. But, experts say, exercises are beneficial only if performed regularly, at least 3-5 times a week.
In menopause appreciate their need for estrogen. Not every woman needs estrogen to protect the bones, said Dr. Meyer. If at the time of menopause, bone density you have a high, even the rapid loss of bone in the next few years will not deprive you of some provisions, she says. A woman who at the time of menopause, bone density is low or at the lower limit of normal, can prevent the occurrence of problems in the future because of the fragility of bones, using estrogen replacement therapy.