10 Tips to Decrease Osteoporosis Risk: What to Know & Avoid

10 Practical Tips to Deal with Osteoporosis

Here are 10 tips to decrease osteoporosis risk and to help you take care of your precious bones:

Know your risk: Osteoporosis is characterized by weakened bones. Certain factors increase your risk of developing the disease. They include family history, gender, age, body type, race, menstrual history, personal history, and lifestyle. Knowing your risk factors can help you make better choices. This is one of the best tips to decrease osteoporosis risk.

 

  • Estrogen deficiency
  • Early menopause
  • Prolonged premenopausal amenorrhea
  • Androgen or estrogen deficiency
  • Calcium deficiency
  • Poor health
Know your genetic history: A family history of osteoporosis, heredity factors and/or a broken bone in one of their mother's family members can be an indicator of an increased risk of this disease in some people. Knowing your genetic history so you can make better choices is one of the tips to decrease osteoporosis risk. 
Know your numbers: Most people start to lose bone mass around the age of 30. Bone mineral density can be measured painlessly with a DEXA scan. When you know your numbers, you can make better choices. This makes getting a DEXA scan one of the tips to decrease osteoporosis risk.
Eat smart: This means getting enough calcium. Your body also needs calcium for the heart, nerves, and muscles. If your diet does not provide enough calcium, it is pulled from the bones. This makes them fragile. One of the great tips to decrease osteoporosis risk is eating smart.
Don't forget the "D": Your body needs vitamin D to absorb calcium into the bones. Making sure your diet is rich in vitamin D is one of the tips to decrease osteoporosis risk.

 

  • Vitamin D is increasingly being recognized as a key element in overall bone health and muscle function. It plays a significant role in bone health, calcium absorption, balance (e.g., reduction in risk of falls) and muscle performance.
  • The minimum daily requirement in patients with osteoporosis is 800 IU of vitamin D3 or cholecalciferol
  • Many patients require higher levels (continuously or for a short period) to be considered vitamin D replete, which is defined as a serum 25-hydroxyvitamin D level of 32 ng/ml. Vitamin D is available as ergocalciferol (vitamin D2).

 

The goal of the current recommendations for daily calcium intake is to ensure that individuals maintain an adequate calcium balance. Current recommendations from the American Association of Clinical Endocrinologists (AACE) for daily calcium intake are as follows.
  • Age 0-6 months: 200 mg/day
  • Age 6-12 months: 260 mg/day
  • Age 1-3 years: 700 mg/day
  • Age 4-8 years: 1,000 mg/day
  • Age 9-18 years: 1,300 mg/day
  • Age 19-50 years: 1,000 mg/day
  • Age ≥50 years: 1,200 mg/day
  • Pregnant and breastfeeding women ≤18 years: 1,300 mg/day
  • Pregnant and breastfeeding women ≥19 years: 1,000 mg/day

Limit the red: Studies have shown that diets similar to the Mediterranean style of eating may play a role in bone protection. Mediterranean diets typically include limited red meat, moderate fish and dairy, and high amounts of olive oil, fresh vegetables, and fruit. Limiting red meat in your diet is one of the tips to decrease osteoporosis risk.

  • Adequate intake of sodium
  • Adequate animal protein in a diet
  • Adequate Vitamin K status
  • Dietary phytoestrogens derived from soy products and legumes (exert estrogenic activity)

Lift your weight: Weight-bearing exercise is essential to your bone health. Weight-bearing activities include dancing, walking, or playing tennis or volleyball. Try to get in a weight-bearing activity for at least 20 minutes, four times a week. It's good for your mood and is one of the tips to decrease osteoporosis risk!

  • A combination of weight-bearing and strength training exercises are most effective. Even just walking or jogging regularly can help prevent osteoporosis.
  • A walking program is the best way to start; activities like dancing, aerobics, racquet sports, running and the use of gym equipment are also recommended, depending upon the patient’s preference and general condition.
  •  Exercise has the beneficial effect on neuromuscular function and improves coordination, balance, and strength, thereby reducing the risk of falling.
  • Weight-bearing exercises should be started at early age.
  • Exercise habits should be consistent, at least three times a week as a more substantial effect on bone mass is likely if exercise is continued over a long period of time.
  • The beneficial effect wanes if exercise is discontinued

Avoid alcohol and certain drugs that accelerate bone loss: We don't know exactly why, but alcohol in amounts of more than 3 ounces per day increases the risk of fragile bones. Avoiding excessive intake of alcohol is one of the tips to decrease osteoporosis risk. 

  • Anticonvulsants (phenytoin, carbamazepine, phenobarbitone, valproate)
  • Heparin
  • Lithium
  • Chemotherapeutic agents
  • Cyclosporine
  • Systemic steroids
  • Thyroxine supplements
  • GnRH agonist
  • Aromatase inhibitors

Avoid smoke: Smoking decreases circulation. Less blood flow means decreased calcium absorption and slower bone formation. The avoidance of smoking is one of the tips to decrease osteoporosis risk.

Man up: If you're male, you may also be at risk. Studies show that men over 50 also suffer fractures due to osteoporosis. Osteoporosis is not just a woman's disease, so men also need to pay attention to tips to decrease osteoporosis risk! 

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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
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Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

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Temed Holdings
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Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
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