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What steps can I take to protect myself from osteoporosis?
The science is in on this subject. Research has concluded that adequate calcium from a healthy diet that includes calcium rich foods, calcium supplementation and avoidance of high phosphorous foods that leech calcium from the bones ? along with a lifestyle that embraces weight bearing exercise such as walking or free weights will do much to fortify your system against dreaded bone loss. Follow these steps begin your self?protection program today. When bone density tests are repeated over time, they can help you and your doctor track your rate of bone loss and take appropriate steps to prevent and even reverse it.
The following are steps you can take to reduce your risk for osteoporosis:
- Eat low-fat, moderate protein diet: Fruits, vegetables, whole grains and legumes with small amounts of extra lean meats.
- Eat calcium rich foods, 2-4 servings per day
- Take a daily calcium supplement that contains the micro?nutrients needed for calcium metabolism.
- Exercise regularly - 30 minutes 3 times per week. Weight bearing exercise like walking and mild weight lifting exercises are the most effective.
- Get adequate sunlight.
- Avoid excessive amounts of alcohol, caffeine, salt processed foods and colas.
- Have an initial bone mineral density (MM) test to determine your baseline and you risk for fracture. Compare subsequent tests to monitor the success of your program.
