Osteoporosis Prevention/How to Prevent Osteoporosis

Osteoporosis Prevention:

Worldwide, osteoporosis causes more than 8.9 million fractures annually, resulting in an osteoporotic fracture every 3 seconds. Osteoporosis is estimated to affect 200 million women worldwide - approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80 and two-thirds of women aged 90. Osteoporosis affects an estimated 75 million people in Europe, USA and Japan. (Reference:ttps://goo.gl/T6BuW5 )

Osteoporosis is a disease where increased bone weakness increases the risk of a broken bone. It is the most common reason for a broken bone among the elderly.

To Prevention Osteoporosis you have to maintain some steps:

1) Tobacco smoking and high alcohol intake are the risk factor of osteoporosis. So smoking cessation and moderation of alcohol intake are commonly recommended as ways to help prevent osteoporosis .

2)The first most important nutrients for preventing osteoporosis is Calcium. Because Calcium is a key building block for your bones. So the diet must ensure optimal calcium.

Foods that contain high Calcium :

Milk, yogurt, cheese and other dairy food have high levels of calcium.

Green leafy vegetables, such as broccoli, cabbage and okra, but not spinach .

Soya beans, tofu, nuts, Bread and anything made with fortified flour.

Fish where you eat the bones, such as sardines and pilchards .

Pre day Calcium requirement chart :

Age	Calcium per day need
1 to 3 Years (Children)	700 mg
4 to 8 Years (Children)	1000 mg
9 to 19 Years(Teenagers)	1300 mg
20 to 70 years (Adult)	1000 mg
Above 71 Years (Men)	1200 mg
Above 51 Years (Women)	1200 mg

3)The second most important nutrition for preventing osteoporosis is Vitamin-D and it helps to absorb calcium .So you have to take food that contains adequate amount of Vitamin-D.

Pre day requirement of Vitamin-D:

Age	Vitamin-D per day need
1 to 70 years	600 International Units(IU)
Above 70 years	800 (IU)

Some osteoporosis experts recommend 800 to 1,200 IU of vitamin D per day.

Source of Vitamin-D:

Sun light is a major source of Vitamin-D. About 6 minutes of exposure to the sun in summer and 15 minutes in winter to make 1,000 IU of vitamin D. Midday sun is suitable for vitamin-D.