Last Updated on Thursday, 20 May 2010 23:56

Osteoporosis Prevention and Self Help Tips

Preventive measures will go a long way in the development of osteoporosis. These include the following:

Take Regular Exercise form the age of 35

Exercise is crucial at the menopause. Increased muscle strength, improved spinal power and posture, maintenance of bone strength, relief of pain, and toning of pelvic floor muscles to cope with stress incontinence are all benefits of regular exercise. It is never too late to strengthen bones.

Healthy Diet high in calcium

A diet rich in calcium includes dairy products, fruits and green leafy vegetables. Vitamin D is present in milk, eggs and oily fish, and helps the body absorb calcium.

Get plenty of sunshine, but avoid overdoing it.

Quit smoking. Nicotine is injurious to bone health.

Restrict your consumption of alcohol and caffeine.

Preventing Fractures

As the greatest danger of osteoporosis is a fracture, it is vital that you help yourself to prevent this happening.

• Regular exercise, a balanced diet and mental alertness can help to maintain overall fitness which lower your risk of falling heavily.

• Maintain good vision by having your eyes tested regularly, particularly for a condiion called Glaucoma.

• Avoid sedatives or other drugs that may reduce your alertness - try to limit alcohol

• Reduce the hazards in your home by removing any trailing electrical cords and loose carpets.

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