Prevention of osteoporosis by vitamin supplementation, diet and exercise

Osteoporosis is a condition where bones become fragile and brittle overtime. All bones can be affected by osteoporosis. However, based on clinical evidence of this condition is likely to affect the spine, hip and wrist. Some medical institutions, women are four times more likely to develop this condition throughout their lives, compared with men. This figure indicates that men are not likely to develop osteoporosis, but rather suggests that they are less risk than women.

Osteoporosis is age-related disease that affects most people in late stages of life. Classic signs and symptoms of osteoporosis is a weakening of the axial strength and stiffness and appendicular bones individuals. Many doctors are concerned about the increased risk of fracture in patients who have suffered from this condition. Because osteoporosis weakens the strength and stiffness of bone, many physicians are concerned about the increased risk of fracture for their patients. According to the National Institute of Health, as many as half of all women and a quarter of men over 50 will fracture a bone due to osteoporosis. Osteoporosis is a silent disease that is often overlooked until a bone breaks due to a worsening of osteoporosis and the effect of weakening. The worrying aspect of this disease is that symptoms are felt in the later stages of development, including loss of height due to the weakened column, tenderness and bone pain, leg cramps, especially at night, neck pain and discomfort.

People who are affected by this disease have reduced bone mineral density (BMD), which measures the amount of minerals (including calcium) is in the bones, through a special x-ray or other radiological images. With the normal aging process, bones lose calcium and other minerals that make bones become porous and weak. Common bone disease is called osteopenia. People in general, degradation of the bones thicker and less to minimize your risk of developing osteoporosis, through this correlation is not definitive. Early detection is very important to participate in long-term consequences of this silent disease.

Risk factors for developing osteoporosis

Small, thin body
Family history of osteoporosis
Being an Asian woman or elderly white
Having osteopenia, which is low bone mass
Early menopause
Low calcium intake

Prevention of osteoporosis

According to several experts osteoporosis is a preventable disease is a true regiment lifestyle is followed. This lifestyle should include proper diet supplements and exercise. Each of these factors affect and minimize the development of osteoporosis. For those suffering with the condition for a prolonged period, it was observed that osteoporosis may be treated with bisphosphonates and various medical treatments. For those who want to prevent and reduce your risk of developing osteoporosis, are at the turn of the factors mentioned above. Because osteoporosis is a genetically linked disease, caused by the alteration of 30 genes that cause physiological deficiencies, these lifestyle changes do not permanently cure those who have the condition. It is recommended that you consult a reputable orthopedic surgeon or family doctor to evaluate options.

Tips on how to prevent osteoporosis


As mentioned above, bones lose minerals, especially calcium extra. People in general, especially older women should include 1200 to 1500 mg of calcium supplement “of vitamins or food consumption. A good source of calcium is low-fat milk, which contains about 300 mg of calcium a glass of 8 ounces of milk. In addition, 1200 mg is ideal for the prevention of a disease condition called brittle bone. Currently, some nutritionists believe that milk and other everyday products cause acidification, which is based on calcium system, minimize its use in bone reconstruction. It was suggested that nuts and legumes are a better source of calcium. also believe that excessive consumption of caffeine can lead to the removal of calcium from the bones individuals.

Vitamin D

One of the major components of calcium helps charity, is accompanied by a dose of vitamin D. Vitamin D plays a crucial role in calcium absorption, which allows calcium to be deposited in the weakening of the bones. Most people are not aware, but vitamin D is a vitamin only is that our body uses to convert UV precursors of vitamin D3. For more information on the sources of vitamin D, vitamin please check out my exclusive guide. Calcium and vitamin D work together synergistically to promote bone strength rigid. One thing to consider is that if calcium intake is limited or there is poor absorption of calcium, bone tissue is generally weaker.

According to the National Osteoporosis Foundation recommended that the minimum doses of 1200 mg calcium and 800 IU of vitamin D for better therapeutic effect. Based on these results, we observed that this combination theurapeutic significantly reduce the risk of fractures in elderly patients who received this treatment compared to placebo.

It was observed that vitamin D reduces the fracture rate by 25%, according to recent studies. Vitamin D also helps minimize bone fractures by improving muscle function and stability. It has been observed that vitamin D can significantly contribute to muscle weakness, which allow elderly patient more prone to falls or serious injuries of the bones. There are many different studies have indicated that excessive consumption of protein can increase calcium loss in urine, which ultimately minimize the calcium available for absorption. Over time, this long-term deficit may increase the risk of fracture of those affected.

I found a large survey ([]) of the National Osteoporosis Foundation, to help determine the risk of this disease:


Exercise is an important component that doctors “urge their patients to follow. Exercise in moderation, helps strengthen and rebuild bone in the body. It increases the refresh rate of calcium so that bones are reconstructed on a regular basis. Here are some valuable exercise regiments presented by the National Osteoporosis Foundation. If you follow this link, you will learn some exercise movements and an explanation of value to reduce and minimize the risk of osteoporosis. even possibly reverse, signs and symptoms of this disease.

Here are some great exercises for osteoporosis developed by the NIH.

Exercise for Osteoporosis


Osteoporosis is a widespread disease that affects millions of people every year. Unfortunately, it is difficult to detect until later stages because minimal symptoms experienced. Most people, proactive and therefore must follow the regiments of the health of some. Eat well, supplement your body with vitamins, quality, and strengthen muscles and bones of the longevity of your health. Sometimes we can not prevent the development of a certain condition, but we can try to overcome by an active effort.

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