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Tips to prevent osteoporosis in women

Post by on Thursday, December 30, 2021

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 Osteoporosis is a condition characterized by a decrease in the density of bone, decreasing its strength and as a result, bone becomes weak and easily fractured especially in the hip, wrist and vertebrae. It is more likely for women after menopause, because the body has less estrogen. Osteoporosis is diagnosed using a bone density test ( BMD) to detect bone loss. Bone density T score of -2.5 or below is osteoporosis.

 Signs and Symptoms: Some of the symptoms include:

Bone pain and tenderness

Neck pain

Tooth loss

Broken bones

Brittle fingernails

Posture.

 

How to prevent osteoporosis in women:

 

1. Calcium: Eat foods rich in calcium e.g spinach, brocolli. Other foods such as almonds unrefined grains, fish, calcium-fortified soya, milk. Adults over the age of 50 require 1200mg of calcium each day. The total daily intake of calcium should not exceed 2,000 mg. Most people get their daily recommended calcium through diet. Take a calcium supplement if not getting from your diet. Always consult your health care provider first.

 

2. Exercise: Exercise is important for building bone strength. It also helps to slower your bone loss. You can do some weight bearing excercises incuding walking, jogging, and stair climbing.

 

3. Vitamin D: Vitamin D can help build bones and it aids in the absorption of calcium. Dietary sources include milk, mashroom. You can get vitamin D from sunlight, supplements and foods. Adults under the age of 50 require 400 to 800 IU of Vit D/day. Adults 50 and over require 800 IU of Vit D/day. Vitamin D plays a vital role in preventing osteoporosis related fractures.

 

4. Avoid antacids to prevent osteoporosis.

 

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