Osteoporosis weakens bones, making them fragile and more likely to fracture. It is most common in post-menopausal women but can be prevented and managed.
Prevention Strategies
– Calcium and Vitamin D: Aim for 1,000–1,200 mg calcium and 600–800 IU vitamin D daily.
– Weight-Bearing Exercise: Walking, jogging, dancing, resistance training.
– Avoid Smoking and limit alcohol (≤2 drinks/day men, ≤1 women).
– Maintain a Healthy Weight.
Management Strategies
– Bone Density Testing if at risk.
– Take Prescribed Medications (bisphosphonates, hormone therapy).
– Prevent Falls: Remove tripping hazards, install grab bars, improve lighting.
– Consider Supplements (calcium, vitamin D) after consulting a doctor.
– Get Regular Check-ups.
– Try Mind-Body Practices: Yoga, Tai Chi for balance and strength.
– Include Other Bone-Supporting Nutrients: Magnesium, vitamin K, omega-3s.
Author: SAJAD HAMID WANI
