Osteoporosis Affect Both Man And Woman

Osteoporosis affects both Man and Woman; it is a disease categorized by low bone density and the propensity for bone fractures. Take a few simple steps to prevent Osteoporosis.

Bone loss in women can begin as early as age 25; thus, the lifetime risk for a woman to have an osteoporotic fracture is about 35%. Although men can be victims of osteoporosis, women are four times more likely to develop the disease.

Osteoporosis, also known as porous bone, has occurred in about 10 million Americans. Another 18 million have low bone mass, which increases the risk for developing the disease. Osteoporosis occurs when low bone mass and a deterioration of the bone tissue leads to fragility. This can cause fractures and breaks, which typically occurs in the hip, spine, and wrist. Unfortunately, the disease generally displays no symptoms prior to the breaking of a bone. These symptomatic breaks occur under sudden strain or a light bump, suggesting that the bones are weak and fragile.

The disease tends to be more prevalent among women

and other factors are associated with the likelihood of developing osteoporosis. Someone older, small in size, and with a family history of osteoporosis is much more likely to have the disease. Other risk factors include eating disorders, smoking, and excessive alcohol use. Some research suggests that coffee can prevent the body from absorbing calcium, which is necessary to build strong bones.

Although women develop most of their bone mass by the time they've reached their twenties, even older females can see preventative results with a few lifestyle changes. It is vitally important to begin taking steps immediately, at any age, in order to help prevent the onset of the disease. There is no cure for osteoporosis, but it is preventable.

Calcium is one of the most important elements for building healthy bones. Unfortunately, most girls and young women consume less than half the amount they need. Depending on age, a woman should intake approximately 1,000 to 1,300 milligrams of calcium per day. A woman in her mid-twenties to thirties should try to consume about 1,000 mg per day, and women in their fifties should aim for 1,200 mg. Pregnant or lactating women should try to intake about 1,300 mg of calcium on a daily basis.

Calcium rich foods include milk, cheese, yogurt, and broccoli. Many foods, such as cereal or orange juice, are fortified with calcium. Read labels carefully to see how many milligrams of calcium are contained within favorite foods. Calcium supplements are also available for those who dislike dairy products or are lactose intolerant. Choose a brand name with a good reputation and check for absorbability. A calcium supplement tablet should dissolve in a glass of water within thirty minutes.

Vitamin D is necessary for the body to absorb calcium. It also works with the kidneys to assist the body in reabsorbing calcium that otherwise would have been excreted. The best way to get a dose of Vitamin D is to spend ten to fifteen minutes in the sunlight a few times a week. Total sunbathing is not necessary. A few minutes of light on the hands, face, and arms is enough to get the body's required Vitamin D. Many foods are also Vitamin D fortified, including dairy products, eggs, fish, and liver. Most multivitamins also contain Vitamin D.

Aside from helping prevent heart disease and obesity, exercise also helps to prevent osteoporosis. The more work that is done by bones, the stronger and denser they become. Weight bearing exercises, in particular, can help build healthy bones. These exercises are any type in which your body works against gravity. Running, walking, stair climbing, and jumping rope are examples of weight-bearing exercises. It's important not to overexert the body when beginning a new exercise routine, as pushing too far can result in injury.

Resistance exercises are also an important part of building healthy bones. These are activities that use muscles to strengthen and tone. Lifting weights, using resistance bands, and swimming are examples of resistance exercises. Many gyms offer trainers to teach proper posture and routines to novice exercisers. Many women are hesitant to lift weights for fear of building big muscles, but the female body rarely develops the type of definition visible on weight-lifting men. In general, weight-lifting for women usually leads to toned, strong bodies.

Bone Mineral Density tests (BMDs) are the only way to measure and diagnose osteoporosis. There are several types of these tests available, and all are painless and noninvasive. The test measures an individual's bone density and then compares it to someone of the same size, age, and gender. As a general rule, the lower the bone density, the higher the risk of developing osteoporosis. There are two different types of BMD machines. Central machines measure density in the whole body, or in the spine or hips. Peripheral machines measure density in the finger, wrist, shin or heel.

The most important steps for preventing osteoporosis are consuming calcium and engaging in weight bearing exercise. Simply adding a few servings of dairy products to a daily diet and participating in a thirty minute walk can significantly decrease the chance of developing this bone disease.

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