Osteoporosis prevention can be very effective in reducing the possibilities of fractures due to weaker bones. Osteoporosis is a disease wherein the bones become more porous and fragile over time. It affects women more than it does men, but both are at risk for osteoporosis.
Women are more likely to develop osteoporosis due to a decrease in estrogen levels during menopause, as well as having thinner bones than men do. Another risk factor for osteoporosis includes having a history of broken bones or brittle bones, and a family history of osteoporosis may be a factor as well.
Osteoporosis Prevention Tips
Preventing osteoporosis requires making a conscious effort throughout your life to maintain your bone health. Completing safe exercises, not smoking or excessively drinking, reducing soda consumption, limiting caffeine intake, and taking calcium and/or vitamin D supplements are all ways you can possibly strengthen your bones.
Spending time in the sun also can help strengthen your bones. When the sun touches your skin, it leads to a biological reaction that contributes to additional absorption of vitamin D into your body.
Finally, a diet that promotes bone health can help keep your bones stronger. Foods and drinks that may contribute to healthier bones include:
- Dairy products
- Sardines and other fatty fish
- Leafy green vegetables
- Some nuts, such as almonds, and seeds
- Fortified cereal
- Egg yolks
- Whole grains
Drinking plain water can also be beneficial. It lubricates your joints, which can protect your overall bone health.
Bone Density Scans
An effective way to identify or predict osteoporosis is through a DEXA (dual-energy X-ray absorptiometry) bone density scan. The bone scan is a non-invasive imaging procedure that creates pictures of the inside of the body to measure bone mineral density.