What To Do Now To Prevent Osteoporosis
Osteoporosis is defined as a medical condition in which the bones become fragile from loss of tissue due to hormonal changes or vitamin deficiencies. There are many medications that can help those suffering from osteoporosis from over the counter medication such as Advil for pain, to prescriptions such as Forteo, Prolia, Romosozumab (EVENITY), Rinvoq to help prevent bone loss. However, it is best to prevent osteoporosis before it’s onset. This can be done by taking the following actions:
1. Take bone density supplements
By taking supplements for bone health you can prevent the onset of osteoporosis. These supplements include vitamin D, magnesium, vitamin K, zinc, and calcium supplements. These supplements can support bone health and improve bone density. It is important to discuss taking these supplements with a healthcare professional if you are at higher risk of developing osteoporosis.
2. Talk to your doctor about hormone replacement therapy
One of the main risk factors for osteoporosis is not having enough estrogen due to hormonal changes caused by menopause. A treatment that can help prevent the onset of osteoporosis caused by hormonal changes is hormone replacement therapy (HRT). HRT is a type of medication that mimics the female hormones estrogen and progesterone, which can be used to help strengthen bones. Talk to your doctor about if HRT is right for you if hormone changes are a concern.
3. Eat more calcium and vitamin D
Another way to prevent osteoporosis is to change your diet to support your bones. You can do this by getting more calcium and vitamin D in your diet. Foods high in calcium include dairy products like milk, yogurt, and cheese, as well as edamame, bok choy, figs, broccoli, and eggs. Foods high in vitamin D include fatty fish, beef liver, egg yolk, as well as fortified milk, orange juice and cereals.
4. Exercise more frequently
Using your muscles can help protect your bones and prevent osteoporosis. Some exercises can strengthen muscles and bones whereas others can improve posture and balance which can prevent falls and bone fractures. Types of exercises that can help include strength training exercises, weight-bearing aerobic activities, flexibility exercises, as well as stability and balance exercises.
5. Quit smoking
Smoking is known to cause bone loss as it affects the metabolism and hormones. The best thing someone who smokes can do to protect their bones is quit smoking. Quitting smoking, even after a lifetime of smoking, can help prevent and limit further bone loss. Talk to a health care provider for support in smoking cessation.