How To Prevent Osteoporosis

According to the Government of hip fractures to more than 1150 premature deaths per month in the UK. By the age of 75 years, about half of the population have osteoporosis, because as we get older our bones become brittle and are likely to break or fracture. Your risk depends on many factors such as family, race, gender, certain medical conditions and drugs, and your age. You can not change something that most of these, but you can do something to prevent osteoporosis.

The first question is, nutrition, and it increases the risk of osteoporosis if you crash diet or a very low body weight, as it is the body needs calcium from your bones if you are not who they are in your diet. Some foods are very rich in calcium and thus are beneficial for strong bones remain. These are: low-fat or fat-free dairy products, canned sardines and tinned salmon, dark green vegetables, tofu, almonds, figs, sesame seeds, and calcium fortified juices and soy milk. If you can not stomach any of this, then a good calcium / magnesium supplement - not just calcium alone, as the magnesium you need for maximum calcium absorption.

Magnesium deficiency is very common in osteoporosis, and although many fruits and vegetables have magnesium in them, the best sources are whole grains, wheat bran, green vegetables, nuts (almonds are a very rich source of magnesium and calcium), bananas and apricots. You also need trace elements: boron from apples, almonds, pears and green, leafy vegetables and manganese from ginger, buckwheat and oats.

Collagen is an important factor in the healthy ligaments, tendons and bones and so are zinc, copper, beta carotene and vitamin C, if you use a multivitamin, make sure they are all included.

Exercise is also important, and it is never too late to start. The crucial factor is that they must bear weight, such as hiking, dancing, playing tennis. Tai Chi and Yoga are also very useful, but swimming, although an excellent cardio-vascular training is no weight, and will not prevent osteoporosis.

I am a big proponent of using natural hormones to deal with osteoporosis and that's work, the pioneering work in the U.S. by the late Dr. John Lee. He prescribed natural progesterone cream to his patients and kept a faithful record of their bone scans in the course of treatment. He saw a significant improvement in bone density, and soon became an outspoken proponent of the use, not something that endeared him to the medical profession!

I myself set up the Natural Progesterone Information Service in the 1990s, I believed very firmly in his work, and helped to pass on his great results to many women and some enlightened doctors.

Many women take HRT in the belief that they help or prevent osteoporosis, and for a short time it will delay bone loss. Over time, however, that the capacity is reduced and what is really needed is the hormone that actually builds bone. That is, unless progesterone and is available in every treatment can be no improvement in bone density, which is the only real test of whether the osteoporosis is reversed or stopped.

If you believe you are at risk of osteoporosis, since each of the risk factors I have mentioned, then talk to your doctor about a scan. Unfortunately, osteoporosis is not a sign to the outside, to put it in the early stages - it can not be diagnosed by looking at you or talking to you. The "symptom" is the easiest to see is when a bone breaks under slight pressure or there are a number of fractures in a short time.

Prevention makes sense, so much movement, calcium-rich foods to eat and to investigate the role of natural hormones in building bones, if you want to minimize the risk for osteoporosis.

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