With an estimated 10 million Americans suffering from osteoporosis each day, we’re touching on the importance of detecting and preventing this disease during Osteoporosis Awareness Month. It is important to catch the warning signs early since 34 million Americans are at risk for this disease.
Osteoporosis is preventable with a few small steps added into your daily routine.Proper nutrition is important so get the daily recommendation of calcium (1500 mg for adults) and vitamin D (up to 1000 IU for adults) without a prescription or recommendation from your provider. Dairy and foods like broccoli, kale, almonds and spinach are rich in calcium. Dairy and fish such as salmon and tuna are high in vitamin D. If you feel you aren’t eating enough calcium and vitamin D rich foods, talk to your primary care provider about daily vitamin supplements.
If you aren’t already exercising, add daily weight-bearing exercise to your routine. Weight-bearing exercises include brisk walking, jogging, hiking, dancing, step aerobics and stair climbing. Skiing, skating, tennis, squash and team sports like soccer, baseball, and basketball will all build stronger bones.
Since smoking and chronic, heavy alcohol consumption interferes with the absorption of calcium and vitamin D, cutting back alcohol use to 1 drink / day for women, and 2 drinks / day for men, and stopping smoking will help prevent osteoporosis.
If you are concerned that you or someone you know has osteoporosis, talk with your primary care provider to find out how you can get screened.
Information for National Osteoporosis Awareness Month provided by the National Osteoporosis Foundation.