Prevention of osteoporosis
If you have osteoporosis, urgently review your diet and lifestyle!
If possible, eliminate risk factors for osteoporosis, take adequate amounts of calcium and vitamin D, as well as drugs that increase bone density. Regularly perform physical exercises: light physical activity, walking outdoors improve blood circulation throughout the body, including in the bones. How much calcium is needed? For women after menopause, the daily dose is 1500 mg. The same for men for fifty.
Genetic factors play a significant role in the onset and pathogenesis of osteoporosis. The latter is considered a multifactorial disease, but it is not denied the possibility of identifying the "main" osteoporosis gene in the future. To date, a number of genes have been identified that are associated with a risk of developing osteoporosis - the genes of the vitamin D receptor, collagen 1 alpha( COL1A1), and the estrogen receptor.
In 1994, it was found that genetic determination of bone mass reduction and increased fracture frequency is associated with a single gene controlling the receptors of 1,25-dihydroxyvitamin D3.Studies have shown that in women with genotype BB( 16% of the total population), threshold changes in bone density, which increase the risk of vertebral fractures, occur 11 years earlier than with normal aging.
Certain variants of the COL1A1 gene are associated primarily with bone density or bone mass, as well as an increased risk of fractures. An analogous relationship has also been established with respect to the estrogen receptor gene.
Consume more calcium. The best sources of calcium are dairy products - skimmed milk, yogurt, cheeses, etc. They also include fish products that should be eaten with bones - sardines, salmon. Take care of sufficient intake of vitamin D. To assimilate vitamin D you need sunlight, under the influence of which this vitamin forms in the body. You can also regularly use the device for ultraviolet irradiation( the dose should be determined by your doctor).
Find in your life a place for physical exercises. Now it is established that regular physical exercises slow down the loss of bone tissue. It is noticed that in some postmenopausal women they sometimes even cause an increase in bone mass. Exercises that help maintain weight - running, tennis, walking, other outdoor sports activities that are not associated with an increased risk of injury, also contribute to hardening of bones. But exercises only benefit if they are performed regularly - at least 3-5 times a week.