While growing old is necessary, aging is optional. The health choices that we make as we grow up make the difference. Our previous article talks about premature aging, the early onset of the typical signs of aging. Osteoporosis is among these.

Osteoporosis is a medical condition characterized by weakening bones, making them fragile and more susceptible to fractures. It results from the imbalance between bone formation and bone breakdown, which supersedes the former.

Osteoporosis affects both men and women but is more rampant in women over the age of 35 years than men. This is due to the reduction of the estrogen hormone as women grow. Estrogen is very important in bone formation and maintenance in women.

Other factors like alcohol consumption, lack of physical activities, being overweight, cigarette smoking, and having a diet low in calcium, magnesium, and vitamin D also contribute to the early onset of osteoporosis. A family history of osteoporosis also exposes one to osteoporosis.

We can prevent the spread or manage osteoporosis by doing the following;

 

1. Maintaining adequate calcium and vitamin D intake. Leafy vegetables, nuts, and dairy products are highly recommended.
2. Regular exercise is paramount. It’s advised to work out for 30-45 minutes at least 3 times a week to ensure your bone density is maintained.
3. Avoid smoking and drinking alcohol. In both men and women, it reduces mineral density makes the bones weaker, and increases the risks of bone fractures. In women avoiding smoking and drinking will increase estrogen levels that contribute to bone density buildup.
4. Weight Management and eating disorders. Ensuring we eat a balanced diet and managing what we eat is essential in maintaining a healthy weight. A heavyweight applies a lot of force on the bones, ultimately weakening them.
5. Regular bone density testing. Ensure you undertake regular bone density checks with a qualified doctor at least 3 times a year to ensure you’re in a safe range that can easily be reversed.

For some, the diets are just not rich enough to provide the necessary nutrients to prevent osteoporosis. Worry not! We have expert formula supplements at C&A pharmacy that will help. These include;

1. It is important for bone formation and maintenance. It is available in formulations of Osteocare Plus, Maxcal, and Calcid-Denk supplements. Calcium recommended intake is as follows; In men and women over 40 years old 1000mg per day. It is important to note that Calcium is best absorbed when you take 500mg or less. So it is better to take 500mg twice daily to achieve the 100omg daily recommended dose.
2. Vitamin D. It aids absorption of calcium in the body. Available formulations include Ultra vitamin D3 1000iu & 2000iu, Sun Down vitamin d3 2000iu, and Hi dee. In adults over 40 years old 600 IU is what is recommended daily.
3. Vitamin K activates several proteins in bone building. Osteocure will help as a supplement formulation. Daily recommendations in women are 90mcgs and 120 mcgs in men.
4. Essential for bone formation and calcium regulation. Available formulations include Magnes direct and sundown magnesium + vitamin D3. The recommended daily intake is 300-400 mcg.