Prevention is the best protection
Who is more susceptible to osteoporosis?
If you are a small, frail woman, you smoke, use a lot of alcohol, do not exercise and never give birth, the answer is: it is you. If you, in addition, follow a diet that does not provide the body with everything you need, and your mother or grandmother had a hip fracture in old age, the risk for you is even higher.
“In general, if something from the above applies to you, consider yourself at risk,” says Professor Diane Meyer. But do not think that the disease is inevitable. You can warn her.
The secret of bone preservation lies in early prevention. It is necessary to begin before the fractures begin. And this does not mean that you should not start right now, regardless of your age. That's what experts advise.
Consume more calcium. Bones consist mainly of calcium. Calcium is also needed by other body tissues. When the body cannot get enough calcium from food, if it is low in your diet, calcium is consumed from your bones. Studies have shown that, as a rule, women do not get enough calcium from their food. The best sources of calcium are dairy products, skimmed milk, yogurt, cheese, etc. These also include fish products that should be eaten with bones, sardines, and salmon. If you suspect that you are not getting enough calcium, discuss this with your doctor. He can advise which supplements to use and according to which scheme.
Take care of adequate intake of vitamin D. "If you provide yourself with calcium not at the expense of dairy products, you may not have enough vitamin D, which is necessary for the body to absorb calcium," warns Dr. Mayer. (Milk is enriched with vitamin D.) It also says that in order to assimilate vitamin D, sunlight is needed (under the action of which this vitamin is formed in the body) or a device for ultraviolet radiation can be used regularly. However, in large doses, vitamin D is toxic, so you should not take it additionally without a physician. When discussing with your doctor your diet, you can discuss this issue.
Find a place to exercise in your life. It has now been established that regular exercise slows down bone loss. It has been observed that in some postmenopausal women, they sometimes even cause an increase in bone mass. Exercises that promote weight conservation, running, tennis, walking, and other types of outdoor sports that are not associated with an increased risk of injury also contribute to the strengthening of bones. But, experts note, the exercises benefit only if they are performed regularly at least 3-5 times a week.
In menopause, assess your need for estrogen. Not every woman needs estrogen to protect her bones, says Dr. Meyer. If, by the time menopause occurs, your bone density is high, then even rapid bone loss in the next few years will not deprive you of some reserves, she says. A woman who has low bone density or is at the lower end of the norm by the time menopause occurs can prevent future problems due to bone fragility by taking estrogen replacement therapy.