Osteoporosis PreventionOsteoporosis is a skeletal disease that reduces the density and quality of bone, making bones more fragile. The disease is responsible for approximately two million fractures a year and $19 billion in health care costs according to the National Osteoporosis Foundation (NOF). These are staggering figures, but whats more alarming is that most people dont think to worry about it osteoporosis is commonly mislabeled as an old womans disease. However, just like other life-threatening diseases such as diabetes, hypertension, cancer, and hyperlipidemia, osteoporosis is a silent killer in that most patients are asymptomatic until they get injured and hospitalized. In actuality, osteoporosis affects both men and women and can strike at any age - about 54 million Americans are at risk due to low bone density (NOF). Fortunately, osteoporosis can be prevented via lifestyle modifications. These include getting sufficient amounts of calcium and vitamin D in a healthy diet in conjunction with proper exercise. Examples of a good calcium-rich diet include eating certain green vegetables (like spinach), calcium-fortified products (juices, cereals, or snacks), yogurt, or cheese. Natural food sources for vitamin D include oily fish (salmon, mackerel), fortified products, and milk products. An easy way to get enough vitamin D is to get brief sun exposure as the body naturally uses the sun to create it. Depending on personal diet, a vitamin D or calcium over-the-counter supplement may be added to meet the minimum requirements. Getting regular weight-bearing exercise and muscle-strengthening exercise is also important for building strong bones. Examples of good weight-bearing exercises include dancing, tennis, stair climbing anything that puts some pressure on the bones. Exercise will increase bone mass, strengthen bones, and improve coordination which in turn reduces risk of fractures due to falls. Overall, the best way to prevent osteoporosis is to incorporate these healthy lifestyle changes. Daily Recommended Allowances: Gender/AgeCalciumVitamin D

Male or Female 19 501000mg600 IU

Male 51 701000mg600 IU

Female 51 - 701200mg600 IU

Male or Female 70+1200mg800 IU

Ellen LeePharm.D. Candidate 2019, University of Southern California, School of PharmacyShushma Patel, RPh, CDE, MBA. The Prescription Shop, Montebello.

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