Osteoporosis Prevention

Osteoporosis prevention and minimizing bone loss is especially important for menopausal women. 

Preventing Osteoporosis

The goal for preventing osteoporosis involves maximizing peak bone mass up until you're about 30 years old. Aim to minimize the rate of bone loss along with the goal of maintaining bone strength and preventing fractures. For most people, maximum peak bone mass is estimated to occur in the third decade of life. 

Bone loss is significantly increased after menopause with most women losing about 1% of their bone mass per year after menopause, which is when your healthcare professional will start recommending regular bone mineral density testing so the disease can be diagnosed as early as possible. 

Osteoporosis Prevention

Diet and Nutritional Factors

Through a process called, bone remodeling, bone is being constantly dissolved and rebuilt involving various nutrients and minerals extracted from the blood supply. So you can see how the kinds of foods consumed through your diet has a significant effect on bone health. 

Also, achieving the optimal dietary intake of essential nutrients might not be as easy as eating the usual "balanced diet". 

Meat, eggs, and dairy products are high-protein foods that contain rich sources of phosphoric and sulfuric acid. The consumption of such foods causes acid to form in the body and over time will alter the body's pH balance. As the pH level becomes acidic, the body buffers this by leaching calcium from the bone. Just a small drop in pH level can cause a dramatic increase in bone loss. 

Obviously, it's important to increase your intake of alkaline producing foods such as leafy greens, non starchy vegetables, sea vegetables, nuts and seeds. These types of foods will create a bone-nutrient rich, pH balancing diet that reduces calcium excretion and bone loss. This can also limit the amount of supplements needed because these foods are rich in vitamins, minerals, and protein. 


Cut back on alcohol and smoking

Smoking and moderate-to-excessive alcohol consumption can cause bones to become weaker. Cutting back on smoking and reducing your alcohol intake can greatly reduce this risk. Women should drink no more than 1 alcoholic beverage (standard alcoholic drink) on a single day during the week. 

A standard alcoholic drink in the United States contains about 0.6 fl. oz. A standard drink is a 12 ounce can or bottle of beer, a 4 ounce glass of dinner wine, or a 1.5 ounce drink of 40% distilled spirits (served either straight or in a mixed drink). Keep in mind that the alcohol content of different beers, wines, and distilled spirits can vary. 


HRT for Osteoporosis Prevention

You might consider hormone replacement when studying how to prevent osteoporosis. Currently, hormone therapy is prescribed mainly for the relief of menopausal symptoms such as hot flashes, night sweats, vaginal dryness, and urinary symptoms. 

The Food and Drug Administration (FDA) has also approved hormone therapy for osteoporosis prevention and treatment. However, because of the findings from the Women's Health Initiative (WHI) study in 2002, there are some controversy concerning prescribing these medications. 

Although the FDA has approved hormone therapy for the osteoporosis prevention in postmenopausal women, there are other therapies that your healthcare professional may prescribe first. 


› Osteoporosis Prevention

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