Lifestyle changes are important in helping oneself.
Calcium intake - Changes to lifestyle factors and diet are also recommended; the "at-risk" patient should include 1500mg of calcium daily either via dietary means (for instance, an 8 oz glass of milk contains approximately 300 mg of calcium) or via supplementation. The body will absorb only about 500 mg of calcium at one time and so intake should be spread throughout the day. There are a number of products that you can purchase over the counter which are formulated specifically to combat osteoporosis and its effects.
In a recent study that examined the relationship between calcium supplementation and clinical fracture risk in an elderly population, there was a significant decrease in fracture risk in patients that recieved calcium supplements versus those that recieved placebo. However, this benefit only applied to patients who were compliant to their treatment regimen.
Increasing vitamin D intake has been shown to reduce fractures up to twenty-five percent in older people, according to recent studies.
There is some evidence to suggest bone density benefits from taking the following supplements (in addition to calcium and vitamin D): boron, magnesium, zinc, copper, manganese, silicon, strontium, folic acid, and vitamins B6, C, and K. Again, over the counter supplements have much anecdotal evidence to suppor their use. (As with all over the counter medicines and supplements, consult your doctor before use).
Diet: A healthy balanced diet low in saturated fat and high in fibre, fruit and vegetables and pulses is advised. Vegetables and nuts are a good source of calcium.
Exercise: Thirty minutes of weight-bearing exercise such as walking or jogging, three times a week, has been shown to increase bone mineral density, and reduce the risk of falls by strengthening the major muscle groups in the legs and back.
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