Prevention of osteoporosis

Description:

Many young people do not suspect that after 30 years thinning of a bone tissue - natural process which cannot be completely stopped begins. Whether osteoporosis will develop – the disease connected with loss by a bone tissue of calcium depends on the initial thickness of bones,  and also food, a way of life including physical activity. The more thickly (more dense) than a bone, the probability of their change is less further.
The women who are in the postmenopause period (55-60-year age are more senior) more are exposed to risk of osteoporosis, though this disease does not avoid men. In this regard young women have to be informed on the risks and timely take measures for prevention or delay  of process of osteoporosis. It is known that high physical activity at predprodrostkovy and teenage age promotes increase in bone weight and, thereby, reduces risk of developing of osteoporosis in maturity.

So, main measures of prevention of fragility of bones:

- to consume adequate doses of calcium and vitamin D;
- to avoid addictions, to adhere to a healthy lifestyle;
- to regularly play sports (to do the physical exercises strengthening the muscular device and sheaves).

What doses of vitamin D and calcium are necessary daily?

For adults is younger than 50-year age daily consumption of calcium in number of 1000 mg, and vitamin D 400-800 ME is recommended. To men and women 50 years are more senior it is necessary a day 1200 mg of calcium and 800-1000 ME vitamins D.
The best source of vitamin D is the sunlight, but this solar vitamin contains in some food stuffs too, for example, it can be received from fat sea fish or fish oil. If in your diet the lack of vitamin D is observed and you cannot for any reason will receive it from the sun, accept the special drugs or vitamins containing an optimum dose of this substance. As a rule, additives of vitamin D are necessary to the people living in the northern countries and also elderly people. Not for nothing vitamin D is appointed even to babies during the autumn and winter period, for prevention of rickets.
Why vitamin D is so important? Scientists established that vitamin D plays the leading role in digestion of calcium bones. So, researches show that vitamin D can reduce risk of falling of elderly people by 22%. However too it is not necessary to be zealous in vitamin reception as the overdose can result in serious side effects. Before beginning to accept the drugs containing vitamin D in medical dosages not to make to the liyena blood test which will show whether you have a deficit of this substance.
Receiving calcium comes generally from food, but food of the modern resident of the megalopolis satisfies the need of an organism for calcium only for 50% therefore many people absolutely reasonably use the vitamin and mineral additives or products enriched with calcium. Accepting calcium in vitamins, it is necessary to watch a dose as excess of calcium can do harm to health.
Nevertheless, not all researchers come to a conclusion about advantage of additives of Calcium and Vitamin D for prevention of osteoporosis. There are contradictory researches – one data show, benefit from additional reception of calcium and vitamin D, others – say that such preventive measures for prevention of osteoporosis do not bring noticeable effect. But all doctors meet that the people who already have osteoporosis have to receive surely calcium and vitamin D in a necessary daily dose to slow down progressing of a disease.

What exercises will help with prevention of osteoporosis?

First of all, It should be noted that sports activities have to be regular. It is enough to allocate for exercises of 20-30 minutes 3-4 times a week. Walking, jogging, rises and descents on ladders, dances, gymnastics are preferable to prevention of osteoporosis. Physical exercises help to keep bones healthy, create a muscular corset which increases force of extremities. Scientists found out that the elderly people who are carrying out regularly gymnastics fall much less often, and their falling are accompanied by  smaller risk of changes as such people have stronger muscles and to a lesser extent have an incoordination of movements.