Osteoporosis

contd.

-Lack of exercise - exercise keeps bones strong.
-Smoking.
-Excessive alcohol intake.
-Steroid use for a long period of time (for conditions such as asthma).
-Poor diet, especially if you are lacking in calcium.
-Family history of osteoporosis.
-If you are of thin or slender build, especially those with anorexia.
-Women who have had an early menopause (usually before the age of 45) or had a    hysterectomy.
-Women who have have low oestrogen levels.
-Men who have low levels of the male sex hormone, testosterone.  

                          
Bones need calcium and vitamin D so doctors will often advice a high calcium diet and may even suggest additional calcium tablets. Calcium provides strength and rigidity to the bones and it is therefore important that children and teenagers have a calcium rich diet.

Calcium is present in milk, cheese yoghurt, bread and sardines. If your diet is not giving you the right amount of calcium, supplements are available from most chemists and supermarkets. The recommended daily allowance (R.D.A.) for calcium intake is between 800-1000mg per day, or 1500mg once over the age of 45.

Vitamin D helps the body absorb calcium from foods and so is essential for healthy bones. The recommended daily intake of vitamin D is 5 micrograms, this increases during pregnancy and in men and women over 65 years of age. Vitamin D is found in oily fish, sardines, salmon and is also obtained from sunlight, so you should try to get out in the sun as much as you can.

Elderly people are advised to get out in the sun for at least half an hour to an hour a day. In the wintertime you should eat plenty of oily fish or take a vitamin D supplement. You may require a larger dose than recommended if you are suffering with osteoporosis so speak to your doctor for advice.

In the event of a fracture you may need to take strong pain killers to relieve the pain.

You can help yourself by taking take regular exercise, such as brisk walking, jogging, dancing, racquet sports and keep fit. Exercise can help push calcium back into the bones and keep them strong. You should try and take exercise three times a week for approximately half an hour. Be careful not to over exercise as you may end up doing more damage.

Two main health hazards for bone health are smoking and heavy drinking. If you want to help your bones and improve your general health try to give up cigarettes and reduce your alcohol intake.

Avoid any heavy lifting and pay attention to anything that could cause you to fall, as it is usually a fall that causes fractures if you suffer from osteoporosis  .