Diet

All Public Health International Agencies agree that diet is critical in preventing osteoporosis. Many studies emphasize the relationship between calcium intake and decreased number of fractures (especially hip). This relationship is maintained throughout life, and is especially important at certain stages, such as childhood, adolescence and menopause ..

Calcium needs begin before birth, when initiating the formation of fetal bones. The baby will take the calcium it needs from his mother, both during pregnancy and during breastfeeding, through milk. Therefore, pregnant women and mothers need an extra intake of calcium.

During infancy, the calcium requirement will increase, becoming maximal in adolescence. If calcium intake is deficient in these stages, adult bones will be weaker.

Osteoporosis, the disease that weakens bones menopausal women and pre-menopausal women is also recommended higher calcium intake, the same as when there is an established osteoporosis.  It should be noted that the elderly effectively absorb less calcium.

Exercise

The proper and regular exercise is important to get a percentage of ideal bone mass and maintain bone in good condition.

There is evidence that postmenopausal women who performed physical exercise program, have a lower bone loss than those who do not exercise.

Postmenopausal women who exercise lose less bone mass “The bones, if not used are lost” and, therefore, each individual should stay as active as possible.

Before starting an exercise program if you have not practiced, consult your doctor, especially if there are heart problems or joint.

The type of exercise you choose will depend on the age and general condition. The frequency and intensity of sport must be tailored to each individual. Physical exercises are recommended for preventing osteoporosis: walking, slow running, normal or aerobic dance, climbing stairs or keep fit. They are contraindicated exercises including pushups, jumping or sudden movements, because they increase the risk of deformities or produce existing crushing of the vertebrae.

Lifestyle

The lifestyle includes all aspects of life that should be modified to help prevent or treat osteoporosis. No smoking or excessive drinking. This measure is useful to prevent osteoporosis and other diseases, such as liver cirrhosis, cancer, arteriosclerosis, etc..

Keep “postural attitudes” right when sitting, lying or moving. This measure is useful for avoiding combat pain and fractures. The correct posture to adopt are:

1. Sitting, should support your feet on the ground and having the back and neck as straight as possible. To this end, the chair will be straight and hard, not too low. Best not to sit in comfy armchairs.
2. Lying is recommended rather hard mattress and a pillow down, pulling her back or side.
3. To lift an object from the ground must be flexed hips and knees and keep your spine as straight as possible.
4. There should be caught objects above the head. The maximum allowed is to load an object at chest height.
5. To move heavy objects need to lean back and push back, avoiding, thus overloading the column.

It is important to remember that osteoporotic fractures may occur with minor trauma or even without them. Therefore should be monitored especially footwear used and soil conditions on the move. In this regard should be removed all the obstacles which impede ambulation, as the steps, and take precautions in the bathroom and kitchen.

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