Self Care For Osteoporosis By Brenda Williams At Isnare.com Ezine Articles

Osteoporosis is a disease of the bones that develops over a long period of time. The bones in the body start to weaken increasing with age. Many people are not even aware that they have it until they fracture a bone.

Some people are more prone to osteoporosis than others. Women are more likely to have it than men. Small boned people are at higher risk than large boned individuals. Caucasian and Asian women are at a higher risk than Hispanic and African-American women. It usually affects people who are 50 and older. Even though the incidence is higher in women, men do develop osteoporosis especially men who live past the age of 65.

Osteoporosis is usually preceded by osteopenia. The medical profession defines osteopenia as low bone mass that has not yet reached the level of osteoporosis. Those who do not have osteopenia or osteoporosis need a plan to prevent it. Individuals who already have one or the other should employ strategies to control it (prevent further bone loss). A successful plan will consist of methods to prevent bone loss and build bone mass. Since alcohol consumption and smoking can damage bone, doctors recommend that people at risk avoid smoking and restrict alcohol consumption. A good diet is also essential. For maximum bone health the body needs calcium and Vitamin D. Calcium constitutes a major part of bones. Vitamin D is necessary to help the body absorb the calcium.

According to the US Surgeon General's office, men and women between the ages of 19 and 50 require 1,000 milligrams of calcium and 200 IU (International Units) of Vitamin D daily. Those who are past 50 should take 1200 milligrams of calcium daily. Individuals from age 51 to 70 require 400 IU of Vitamin D and those over 70 should have 600 IU. However, more recent research has increased the requirement for Vitamin D to 400 to 800 IU for those under fifty and 800 to 1,000 IU for adults who are fifty years or older. Adults on various medications should also evaluate their prescriptions. Some medications can cause loss of bone mass. Some examples are glucocorticoids and corticosteroids. People also increase their risk for osteoporosis by following an inactive life style. Exercise will build bone density as well as develop muscle strength. When you stress your bones by engaging in physical exercise, the body responds by building new ones. You need to engage in two types of activities: weight bearing exercise and strength bearing exercise.

Weight bearing exercise involves placing weight on your feet as you do when walking, stair climbing or jogging. A good strength bearing exercise is weight lifting. If you already have osteopenia or osteoporosis, you should ask your doctor for a referral to a physical therapist. A physical therapist can help you work out an exercise program that is doable, challenging and enjoyable. Planning a program with a physical therapist will also ensure that the exercises will be safe and effective. In addition to building bone and muscle mass, you also need exercises that help balance and coordination.

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