Osteoporosis is considered a "silent disease" because it can develop with very little warning and go virtually undetected for many years. Given the hidden nature of our bones, it can be very difficult to determine if they are healthy. There are very few actual physical symptoms of osteoporosis, but the following risk factors increase your likelihood for developing the weak, porous bones of osteoporosis:
Family History - If someone in your family has osteoporosis, you have a 60 to 80 percent chance of getting it too. If your mother has broken a hip in her later years, heads up, as your chances are greater to do so also. Hip fractures are a strong indicator of bone weakness.
Preventing and lowering your risk of osteoporosis and osteopenia requires a lifelong commitment to:
* A Bone-Healthy Diet - There are many components to a well-balanced healthy diet, but the elements that are most important for bone health include:
*Getting ample daily calcium and vitamin D, along with magnesium, phosphorous, and vitamin K.
*Limiting the amounts of protein and alcohol and lowering the amounts of sodium, caffeine, and cola drinks (containing phosphoric acid) because each of these components in excess can cause bone loss.
*Consuming the omega-3 fatty acids found in fish oils (EPA/DHA, which have proven to be beneficial to bones).
* Weight-bearing Exercise - Just 30 minutes of weight-bearing exercise daily benefits your bones, heart, muscles, coordination, and balance. Those 30 minutes don't need to be done all at once either; it's just as good for you to do 10 minutes at a time. But what exactly is a "weight-bearing" activity? It is one where your legs support most of your weight and your body is working against gravity so that bones are given the greatest challenge. Examples of good bone builders include: brisk walking, aerobics, tennis, volleyball, hiking, dancing, soccer, gymnastics, jumping rope, and weight lifting.
source: adoracalcium
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