Research is clear that osteoporosis prevention
measures of healthy diet, regular exercise, supplementing the body
with natural progesterone and eliminating risk factors that cause
osteoporosis all have dramatic and positive effects on osteoporosis.
Most women are unaware that they have osteoporosis until the first
tell-tale symptom, a bone fracture, occurs. The osteoporosis
prevention plan ideally should begin before the first symptom
appears. Although it is never too late to start, sooner is always
better than later.
Postmenopausal osteoporosis is significantly influenced by several
prevention measures, all of which offer many positive physical and
emotional effects beyond osteoporosis benefits.
Women - especially Caucasian women with a family history of
osteoporosis - should eliminate risk factors before the first
symptom of osteoporosis appears. Starting early with an aggressive
osteoporosis prevention program greatly reduces the risk of
osteoporosis.
Smoking, inactivity, heavy alcohol, caffeine and soft drink
consumption and inadequate calcium intake all cause a decrease in
bone mass and cause osteoporosis symptom conditions in the body. The
first osteoporosis prevention step is to eliminate these
osteoporosis cause risks.
Limit alcohol consumption to beer and wine only, with no more than
two drinks daily. Caffeinated coffee and soft drinks should also be
limited to two or less cups per day. Women should avoid
high-phosphate soft drinks altogether. Water is the best
alternative. Foods high in fat and protein inhibit calcium
absorptions and cause negative effects on osteoporosis. Antacids
also cause negative effects on osteoporosis and should be avoided
altogether.
The next step in the osteoporosis prevention plan is to begin using
a high quality progesterone cream like Return to Eden to give the
body the hormonal building block components for new bone growth.
Progesterone serves a dual purpose. While providing positive effects
on osteoporosis by promoting the building of new bone mass,
progesterone also decreases menopause symptoms typical in the age
group of women at risk for osteoporosis.
Exercise and diet effects the building of bone mass and play an
integral role in osteoporosis prevention. Weight-bearing exercise
cause bones to use more calcium. A healthy, calcium-rich
osteoporosis diet provides bones with materials they need and
progesterone cause bones to produce more new tissue. Research shows
that regular weight-bearing exercise, coupled with 1500 mg of
calcium and 400-800 IU of vitamin D daily, can stop bone loss for
some postmenopausal women.
Diet:
Although adequate calcium intake is crucial for osteoporosis
prevention, about 70% of people do not receive the recommended daily
allowance of calcium. The osteoporosis prevention diet contains
foods low in fat and high in vegetables, fruits, whole grains and
calcium-rich foods. Low-fat dairy products, soy products, dark green
vegetables, grains, beans and some fish are all excellent
osteoporosis prevention foods.
The National Institutes for Health (NIH) recommends that post
menopausal women and people at risk for osteoporosis receive 1500 mg
of calcium daily. Pre-menopausal women need about 1000 mg daily for
osteoporosis prevention.
Below is a list of calcium-rich foods and the approximate mg of
calcium per cup. Choose low-fat options for weight control;
Milk
350-400 mg
Calcium fortified orange juice
350 mg
Collard greens (cooked)
300 mg
Yogurt
275-400 mg
Tofu
250 to 700 mg
Calcium fortified soy milk
250- 300 mg
Cottage cheese
150 mg
Beans (cooked)
100 mg
Broccoli (cooked)
100 mg
Kale (cooked)
100 mg
Other calcium-rich foods:
Sardines, canned w/ bones (3oz.) 350
mg
Salmon, canned w/ bones (3oz.)
200 mg
Cheese Cheddar, 1 oz.
200 mg
Sesame seeds, 2Tbsp.
175 mg
Blackstrap molasses, 1Tbsp.
175 mg
Dried figs, 5 pieces
130 mg
Tahini, 2Tbsp.
130 mg
Orange, 1 medium
50 mg
Women should attempt to gain most of their calcium through food
sources since calcium in food is best absorbed by the body.
Supplements should be used for osteoporosis prevention if women
cannot meet their daily requirements through food sources.
Eating large amounts of calcium-rich foods may not prevent
osteoporosis if there is not enough vitamin D to aid calcium
absorption. The skin synthesizes vitamin D when exposed to direct
sunlight for at least 15 minutes daily. Since the body breaks down
Vitamin D in supplement form, rendering it less adequate for calcium
absorption, exposure to the sun remains the best way to receive
Vitamin D.
However, nutritionists suggest using a Vitamin D supplement during
the winter months. People over 65 should take a vitamin D supplement
year round since aging reduces the capacity of the skin to use
sunlight to produce vitamin D.
Pre-menopausal women need about 200 IU of Vitamin D when not exposed
to sunlight. Menopausal women need about 400 IU and postmenopausal
women need about 800 IU Vitamin D. Most multi vitamins contain 400
IU of Vitamin D.
Exercise for Osteoporosis Prevention:
Extensive research clearly shows that inactivity cause bones to
weaken. Most experts agree that exercise 30 minutes, five to six
days a week is enough to cause substantial difference in bone
health. Exercise also improves coordination and strengthens muscles,
which reduces the risk of falls. Exercise also cause positive
effects on the cardiovascular system, emotional well being and helps
women control menopause weight gain.
“Weight-bearing” exercise encourages 'bone loading'. Weight-bearing
exercise is exercise that places weight on the skeletal structure.
Brisk walking, jogging, strength training, hiking, and aerobic
exercises are the best weight-bearing exercises for strengthening
bones. Swimming and bicycling, though good aerobic exercises, do not
place enough weight on bones to work as osteoporosis prevention
exercise.
The chosen osteoporosis prevention exercise should focus on the
sites where fractures most often occur - the upper arm at the
shoulder, the lower arm at the wrist, the hip and spine. Walking,
jogging, aerobic exercise and cross-country skiing focus on the
spine and hip. Weight lifting and strength training focusing on the
arms builds density in bones in the arms.
Women should set a goal of exercising a minimum of 30 minutes five
days each week, with time divided between weight-bearing exercise,
strength training and stretching.
If new to exercising, start slowly and gradually work up to the
recommended exercise time. Always consult a physician if starting a
new exercise regime.
Sedentary women can start by walking 10 minutes per day three times
each week and increase the time by a few minutes each week. With
exercise for osteoporosis prevention, listen to your body. When the
current level of exercise becomes easy, increase the time and/or
intensity of the exercise workout.
Be patient and don't give up. The hardest aspect of starting this
portion of an osteoporosis prevention regime is actually getting
started. The sooner you start, the sooner your bones and body will
be in shape to meet the physical challenges that age cause.
