Osteoporosis and how you can prevent it - Chandigarh

Many of the things that raise your chances for osteoporosis are things you can’t change, like your genes, your age, and your sex. But that doesn’t mean you can’t prevent the disease. The things you do every day can be part of your plan to build strong bones.

Just like your muscles, your bones get stronger if you give them a workout. (Always check with your doctor before starting a new exercise plan.) Weight-bearing exercises are best for your bones. They’re the ones that force your body to work against gravity as you move. That prompts the body to make new bone.

Most adults should get about 1,000 milligrams of calcium a day. But if you’re a man over 70 or a woman over 50, you should aim for 1,200 milligrams. When your body doesn’t have enough calcium, it will start to break down your bones to get what it needs. That means you lose bone mass. So it’s important to make sure you have this nutrient every day in your diet or from supplements.

Don’t drink too much alcohol. Having more than two drinks per day is linked to higher chances of bone loss.

Quit smoking. It doubles the chance of bone loss and fractures by keeping the hormone estrogen in your body from working well.

Talk to your doctor about prevention and if you experience any symptoms

Dr Ritesh Khokhar at Fortis hospital Mohali