Osteoporosis is when the bones are abnormally porous because they are not absorbing calcium correctly. This is most common in older individuals, but younger people who ingest too much caffeine and not enough calcium have been known to get it, too.
A Bit about bones
Bones are not the solid, dead things that many people think they are. In fact, bones are complex organs full of life. Every bone in our bodies is semi-porous with blood flowing through it. The blood brings in oxygen, calcium and other vital nutrients that allow the bones to slowly break down themselves to rebuild themselves even better. This reconstruction is going on to about ten percent of your bones this at very moment!
Typically when the bones are broken down they are reabsorbed into the bones. This recycles the calcium, iron and other nutrients to some degree to make your body more efficient. Early on in life bones are being made faster than they can be broken leading to increased bone mass. Bone mass peaks around age fifty, from there the rebuilding slows and bone mass decreases a little. Osteoporosis is especially problematic in older people due to the decreasing bone mass.
1. Get lots of calcium but don’t exceed 2,000 milligrams a day
You should be getting this calcium….
- Birth through age ten: 800 milligrams a day
- Ages eleven to twenty four: 1200 milligrams a day
- Men, premenopausal women and menopausal women on estrogen: 1000 milligrams a day
- Postmenopausal women not on estrogen: 1500 milligrams a day
- Pregnant or nursing mothers: 1200 ~ 1500 milligrams a day
2. Take Vitamin D daily
Vitamin D helps the bones absorb calcium, increases bone density, and helps prevent calcium from being depleted from the bones.
3. Do not take a lot of caffeine
Caffeine in energy drinks, coffee and sodas have been known to deplete calcium from the body. Cut down or do not use caffeine to help prevent Osteoporosis.
4. Say no to Tobacco
As little as a pack of cigarettes a day can cause a ten percent bone mass loss. Smoking is also bad for women’s hormonal levels which can make bone loss even worse!
5. Get your daily exercise
Resistance exercises and aerobics are great for helping your bones rebuild themselves. It also increases muscle strength, which can prevent falls that can lead to broken bones.