Sunday, November 02, 2008

Health Tips for November 2

Health Tip: Risk Factors for Osteoporosis

Osteoporosis -- caused when the body can't replace bone calcium as fast as it is lost -- is common as people age, particularly among women.

More than 1.5 million Americans each year sustain a bone fracture related to osteoporosis.

Here are common risk factors for osteoporosis, courtesy of the American Academy of Orthopaedic Surgeons:

  • Getting older.
  • Not doing enough weight-bearing exercises.
  • Insufficient estrogen levels after menopause.
  • Not getting enough calcium or vitamin D in your diet.
  • Certain hormonal imbalances.
  • Heredity, including being white or Asian.
  • Drinking alcohol or smoking.
Health Tip: What Your Bones Need

It's important to practice good bone health when you're young, to prevent problems later in life.

The American Academy of Orthopaedic Surgeons offers these guidelines for people of different ages:

  • Between ages 10 and 20: Get 1,300 milligrams of calcium each day by eating plenty of calcium-rich foods such as cheese and leafy green vegetables. Drink at least three 8-oz. glasses of milk each day.
  • Between ages 20 and 35: Get at least 1,000 milligrams of calcium each day. Perform exercises such as jogging or walking to help strengthen bones.
  • Between ages 35 and 50: You still need 1,000 milligrams of calcium each day as bone loss may have already begun. You may want to ask your doctor about bone density screenings.
  • Age 50 and older: Be sure to get at least 1,000 milligrams of calcium each day, and at least 20 minutes of weight-bearing exercise three days a week or more. Also, your doctor may recommend a vitamin D supplement.

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