Here's How to Make Strong Bones

One of two women and almost 1 in 4 men over the age of 50-year risk of suffering a fracture due to osteoporosis. Fortunately, there are simple ways to cut the risk.

One of the biggest problems with osteoporosis are not able to sense when the bones start to become thinner and weaker. In fact, many people do not know that had the problem until it's too late.

Consult with your doctor about how to reduce the risk of osteoporosis. Then follow 10 steps to start to maintain bone health.

Here are 10 steps to maintain the bones to stay healthy as quoted HealthMonitor, among others:

1. Know the risk factors

Because naturally have lower bone density and smaller bones, women have a higher risk of osteoporosis than men.

According to the National Osteoporosis Foundation (NOF), approximately 5-7 years after menopause, women can lose up to 20 percent of bone density due to decreased estrogen.

"If you've aged 45 years or older, thin, tall or are a smoker, have an increased risk of developing osteoporosis. Other risk factors include excessive drinking of alcohol, not exercising, have an eating disorder, and not getting enough calcium," said Carlos Isales, MD, professor of orthopedic surgery at the Georgia Health Sciences University, Augusta.

2. Seek out family history

If one parent has a history of osteoporosis or have suffered fractures in the hip, then tell the doctor during consultation. More than 50 percent of cases of osteoporosis was genetic.

3. To examine

Because osteoporosis is a silent disease, it will not know when to have it unless the circumstances of the test to, or have suffered fractures. If you have risk factors, ask your doctor checks for the condition of osteopenia.

Osteopenia is low bone density condition, and the condition is a precondition before osteoporosis.

4. Perform a bone density test on the same machine every time

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"The results of a bone density test can vary from machine to machine, so if possible we recommend a bone density test done at the same location every time, also with the same machine, to ensure the uniform," said Nathan Wei, MD, a rheumatologist in Frederick , Maryland.

5. Getting enough calcium and vitamin D

The body loses calcium every day through sweat and urine and therefore need to replace it every day because our bodies can not make them yourself.

Vitamin D is also important, since it increases the body's absorption of calcium. Experts recommend that adults under the age of 50 years to get 1,000 mg of calcium every day with 400-800 IU of vitamin D.

If older than 50 years, should ensure adequate intake of 1,200 mg of calcium every day with 800-1,000 IU of vitamin D. While the body absorbs calcium best through food, but not always easy to meet calcium and vitamin D from diet alone.

6. Focus on foods that can build bone density

To try and meet nutritional purposes through the meal, with the goal of three servings of calcium each day, including at least 1 ˝ cups of fruit and 2 cups of vegetables. Sources of calcium, such as milk, yogurt and cheese, are the best groceries to the bone.

In addition, it can also consume foods fortified with calcium, a case of juice and breakfast cereals, sardines, canned salmon, almonds, and leafy green vegetables.

7. Note the drugs consumed

Certain medications increase the risk of fracture, so you should tell your doctor what medicines are frequently consumed. Including long-term use of steroids and anti-seizure medications. Ask your doctor whether bone-building drugs can help block the damaging effects of other drugs.

8. Physical activity

A Swedish study revealed that women over 50 who regularly participate in activities such as walking with his dog suffered fewer hip fractures than women who were less active.

"Every movement that puts pressure on the hips spine, and other bones can help stay healthy and strong," says Dr Gottfried.

9. Stretch to remain resilient

"Every time I felt stiff, it took 5 minutes to stretch," said Dr. Wei.

10. Exercise regularly

Sports with mild to moderate levels as often as possible. Experts recommend doing aerobic activities four days a week, plus training for 15-20 minutes every day.