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Osteoporosis
This debilitating disease has gained a reputation for attacking only the elderly. However, many of its victims are in their thirties! Causes of osteoporosis are clearly defined, along with tips on prevention and treatment.
What You Can Do About Osteoporosis:
Increase Your Calcium Intake
How much calcium you need depends on your sex, age and risk for osteoporosis. Most adults need 1,000 to 1,500 milligrams of calcium per day from food and /or calcium supplements. As you age, your body absorbs and uses calcium less efficiently. Dairy foods are high in calcium as well as green leafy vegetables, shellfish, sardines, oysters, Brazil nuts, tofu and almonds. Some foods, such as orange juice, breads and breakfast cereals, may be fortified with calcium.
Avoid Smoking
People who smoke have a greater risk of fracture than nonsmokers do because smoking reduces bone mass. Smokers typically weigh five to 10 pounds less than no-smokers and this puts them at increased risk. Smoking also lowers women's estrogen levels.
Avoid Heavy Drinking
People who consume a lot of alcohol have less bone mass and lose bone more rapidly. This loss of bone mass may be the direct result of alcohol's effect on bone. Heavy drinking also increases the chances of falling and breaking a bone.
Do Weight Bearing Exercises Regularly
Exercise that places weight on your bones or increase the force of gravity against them can help you maintain bone mass. Some weight-bearing activities that strengthen your bones include aerobics, dancing, jogging, cross-country skiing, stair climbing, tennis and walking. Exercise helps you move more easily and keep your balance, which helps you avoid falls.
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