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The best prevention begins in childhood. However, it is never too late to make small but effective changes that can stave off or even reverse bone loss. Your risk of developing osteoporosis depends on how much bone mass you build between ages 25 and 35 (peak bone mass) and how quickly you lose it as you grow older. The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis during normal aging. Getting enough calcium and vitamin D (which is essential for absorbing calcium) and exercising regularly can help ensure that your bones stay strong. Calcium. The skeleton contains 99% of the body’s calcium. Calcium is necessary for proper functioning of the heart, nerves and muscles and is involved in vital functions from blood clotting to muscle contraction. As profoundly important as calcium is to these essential body functions, your skeleton’s health is so dependent on this mineral that it uses all but 1% of your body’s calcium. A diet low in calcium contributes to your risk for osteoporosis. Milk and dairy products as well as leafy green vegetables provide the calcium bones need. Vitamin D is necessary for the body to absorb calcium. Not getting enough vitamin D can cause your body to use the calcium stored in your bones. Sources of vitamin D include fortified milk, cod liver oil, egg yolks, liver and fatty fish such as salmon. Exercise is crucial to good bone health. In particular, weight-bearing exercises (including but not limited to weightlifting, jogging, walking, hiking, stair climbing and push-ups) help increase bone strength. Please check with your doctor before beginning any exercise program. Lifestyle. Stop smoking. There are many dire health consequences of using tobacco. Add bone loss to that list. Limit alcohol. Excessive alcohol consumption is linked to increased bone loss. Avoid fad diets. Fad diets often restrict food consumption to the point that you may not be consuming what your body needs. Eat a well-balanced diet and consult with your doctor for advice if you need to lose weight.
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redovito vježbanje . Sudjelujte u weight bearing vježbe kao što su trčanje ili hodanje . Vježba najmanje tri puta tjedno po dvadeset do trideset minuta . Tjelovježba pomaže jačanju kosti i liječenju osteopenije . Dizanje utega također treba biti dio programa vježbanja . Razgovarajte sa svojim liječnikom prije nego što počnete . Jedite hranu visoke u vitamin D. hrane , kao što su jaja i losos su dobar izbor . Vitamin D je potreban kako bi se tijelo apsorbirati kalcij . Vitamin D također je napravljen od strane našeg tijela nakon što je proveo nekoliko minuta na suncu. Uzmite kalcij dodataka . Jedite namirnice bogate kalcijem , poput mlijeka , jogurta i sira . Kalcij je važno za izgradnju koštane mase . Ako je vaša prehrana nije adekvatna dodataka kalcija može biti potrebno za vas da biste dobili preporučenu količinu kalcija svaki dan . Napravite promjene načina života . Prestanite pušiti . Dim cigareta uzrokuje gubitak koštane mase koja će osteopenija i gore . Ograničite alkohol i kola koja se također pridonijeti gubitak koštane mase . Razmislite lijekove . Potreba za lijekovima ovisi o težini osteopenije . Neki lijekovi koji mogu biti propisani su Boniva ili Fosamax . Lijekovi mogu izazvati neke nuspojave kod nekih ljudi . Za početak hormonske nadomjesne terapije ( HRT ) . Razina estrogena u padu žena tijelo kao menopauza pristupi . Smanjenje razine utjecati na gubitak koštane mase . HRT s estrogena može pomoći smanjiti gubitak koštane mase . HRT se ne preporučuje za svaku ženu . Raspraviti prednosti i rizike sa svojim liječnikom . Get ispitivanja gustoće kosti na redovnoj osnovi kao što je preporučeno od strane liječnika . To će utvrditi je li osteopenija napreduje i razvija se u osteoporoze . From:http://hr.265health.com/conditions-treatments/osteoporosis/1016045054.html