Bone
Density
Testing
for
Osteoporosis
-
Reducing
Risk
What can
I do to
reduce
MY risk
of
osteoporosis?
Your
diet,
your
activity
level,
and
other
lifestyle
choices
all
affect
bone
density.
DIET:
The
body
must
have
vitamin
D to
absorb
calcium
from the
foods we
eat and
the
dietary
supplements
we take.
The body
makes
vitamin
D when
it
absorbs
the
sun’s
ultraviolet
light,
so
spending
at least
some
time
outdoors
in the
sun
every
day and
/or
eating
foods
fortified
with
vitamin
D
maintains
sufficient
levels
of the
vitamin.
When
purchasing
a
calcium
supplement,
look for
a
formulation
containing
vitamin
D.
Low-fat
or
non-fat
dairy
products
make it
possible
to
maintain
proper
calcium
intake
even
when you
are
dieting.
Calcium
requirements
vary
with age
and
condition.
-
Pregnant
and
breastfeeding
women
require
at
least
1,200
mg
per
day
-
Postmenopausal
women
on
hormone
replacement
therapy
require
1,000
mg
per
day.
-
Postmenopausal
women
NOT
on
hormone
replacement
therapy
require
-
1,200-1,500
mg
per
day
EXERCISE:
An
active
lifestyle
that
includes
weight-bearing
exercise
can help
build
and
maintain
bone
density.
When the
body’s
long
bones
move
against
the
force of
gravity
their
density
is
increased.
Many
women
find
climbing
stairs,
taking a
long,
fast-paced
walk,
and
dancing
are easy
ways to
fit this
type of
exercise
into
their
schedule.
Exercising
every
day
would be
good,
but
three
times a
week
appears
to be
sufficient.
As with
any
exercise
program,
it is
wise to
begin
slowly
and
gradually
increase
the
length
and
intensity
of each
exercise
session.
If you
have
been
told
that you
already
have
osteoporosis,
you
should
consult
your
doctor
before
beginning
any type
of
exercise
program.
HORMONES:
Women
will
lose
bone
density
unless
they
replace
estrogen
or take
another
medication
to
preserve
bone.
Each
woman’s
situation
is
different,
and the
decision
to take
replacement
hormones
should
be made
only
after
careful
consideration
of the
risks
and
benefits.
Your
doctor
can help
you make
an
informed
decision.
OTHER
LIFESTYLE
CHOICES:
If you
are a
cigarette
smoker,
osteoporosis
prevention
is yet
another
good
reason
to quit.
Women
who
abuse
alcohol
are more
likely
to
suffer
from
vitamin
and
mineral
deficiencies,
and
drinking
more
than
three
cups of
coffee a
day
tends to
reduce
the
amount
of
available
calcium
in the
body.
