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Young People Get Osteoporosis Too 

Butterfly1b1  DOS AND DONT'S OF OSTEOPOROSISButterfly1b5

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Exercise is critical to maintain bone mass and to slow the rate of loss of bone mass. Thirty to sixty minutes of exercise three or four times a week will definitely increase muscle strength and, therefore, stimulate an increase in bone mass. Exercise is essential to bone health and it is especially effective when combined with adequate calcium intake. Women and men who "over exercise" can sometimes lose the proper effect of hormones (such as estrogen and testosterone) on bone and, therefore actually lose bone if one "over exercises" Overall the take home point is that exercise is great in moderation. 
 

Calcium cannot "cure" osteoporosis, but studies have shown that it does help prevent further bone loss. One needs both calcium and vitamin D to assist in hardening the bone. Diet source of much of the daily calcium requirement should come from calcium rich foods such as dairy products (skim milk, low-fat yogurts and cheeses) Other good sources of calcium are salmon, oysters, crabs, soybeans and dark green leafy vegetables such as broccoli and collard greens. Many people, however, are unable to tolerate dairy products. In addition, many do not eat dairy products for fear of weight-gain or increasing cholesterol levels. Therefore, these people who cannot tolerate calcium products should take in calcium supplements, In addition, it is extremely important to take in vitamin D also daily. There are some foods that decrease calcium absorption, such as diets high in fiber. A high intake of caffeine, or alcohol can cause calcium loss in the urine. A high intake of salt can also cause calcium loss in the urine 

Calcium supplements are available in many forms. Calcium citrate and calcium carbonate are the most common used in patients who have the potential for osteoporosis. Calcium supplements are best absorbed without food and when taken with citrus juices. 

Minimal alcohol and no tobacco use is recommended to prevent the loss of bone 

Authors of Dos & Don'ts of Osteoporosis: 
Jill S. Lindberg, MD & Shannon Anderson, LPN 
 

 
   

Young People Get Osteoporosis Too Organization
Copyright 2001  All rights reserved.
Revised: 03/11/08.