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Are you one of the 34 million people who are at risk of getting osteoporosis? Osteoporosis is a serious disease that causes your bones to lose density, making them weaker and more likely to break. About 50% of women over the age of 50 and 25% of men will break a bone because of osteoporosis. Osteoporosis can cause significant pain and make it harder for you to get around and to do the things you enjoy.
Unfortunately, you can’t feel your bones losing mass and becoming weaker. So you may be at risk for osteoporosis without even knowing it.
How to Prevent Osteoporosis
But there are some things you can do to help decrease your risk of osteoporosis.
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Dietary Steps to Take
- Get more calcium in your diet. Women, ages 19 to 50, and men, ages 19 to 64, need 1,000 milligrams of calcium a day. Women older than 50 and men older than 65 need 1,500 to 2,000 milligrams per day. You can get calcium in low-fat and skim milk, nonfat yogurt, reduced-fat cheeses, sardines, salmon, soy products, and leafy green vegetables like broccoli, bok choy and kale.
- Add vitamin D to your diet. Vitamin D helps to facilitate proper calcium absorption. It is found in fortified milk products, mackerel and other oily fish.
- Limit your protein. Too much protein can increase your excretion of calcium. Women only need 50 grams of protein a day. On the other hand, men require 63 grams daily.
- Reduce your caffeine intake. Caffeine flushes calcium from your body. Don’t drink more than 3 cups of coffee a day.
- Cut down on your soft drink beverage consumption. Drink milk, juice, or water instead.
- Take a calcium supplement with vitamin D. Most people don’t get enough calcium in the foods they eat.
Lifestyle Steps to Take
- Lift weights. Regular weight-bearing exercises can improve bone strength and density.
- Exercise at least 30 minutes, 3-4 times a week. Try walking, running, tennis or stair climbing.
- Stop smoking. Smoking can lead to increased bone loss and reduced healing time if you do have a fracture.
- Limit your alcohol intake. Only consume 1 alcoholic drink a day for women or 2 alcoholic drinks a day for men. Alcohol makes it harder for your body to use the calcium you take in.
- Control stress and depression. Stress and depression produce cortisol. This hormone can reduce the minerals in your bones.
Photo Credit: 123RF / Teguh Mujiono
Professional Healthcare Steps to Take
- Talk to your doctor about possible medications. If your doctor feels dietary and lifestyle changes aren’t each to prevent osteoporosis, he/she may recommend medications for you to take.
- Have your height measured yearly. A loss of 1 to 2 inches may indicate you have osteoporosis.
- Test your bones. Bone-density tests can predict your risk of having osteoporosis and fractures. Women may want to talk with their doctor about having a base scan done at menopause. All women, 65 and older, should be scanned yearly to determine your rate of bone loss.
ezWalker® Custom Fit Orthotics – Nutrition in Your Shoes
Calcium and vitamin D provide better nutrition to your bones. Similarly, custom orthotics, like ezWalker® Custom Fit Orthotics, are like added nutrition in your shoes to help support your feet. These custom orthotics can’t reduce or prevent your risk of osteoporosis. However, they are bio-mechanically designed to guide your feet into better alignment. ezWalker® Custom Orthotics will provide your arches with the proper support they need while reducing stress on your metatarsal bones.
Just as inadequate calcium in your body can lead to osteoporosis; improper bio-mechanics of the foot can lead to conditions like corns, calluses, bunions and plantar fasciitis. But proactive use of ezWalker® Custom Orthotics can reduce your risk of developing these foot conditions and relieve any foot pain you may experience. Visit the WalkEZStore for more information. Or, order your pair of ezWalker® Custom Fit Orthotics today.
Because … when your feet feel good, you feel good.®
Disclaimer: The information included in this article is for educational purposes only. It should not be used as a substitute for professional medical advice, diagnosis or treatment.
