Bone density also depends on exercise. When the body gets regular weight-bearing exercise (such as walking), it responds by depositing more mineral in the bones, especially the bones of the legs, hips, and spine. A lack of exercise accelerates the loss of bone mass. Other factors that may contribute to the development of osteoporosis include smoking, late puberty, early menopause (natural or artificially induced), a family history of the disease, hyperthyroidism, chronic liver or kidney disease, and the long-term use of corticosteroids, anti-seizure medications and anticoagulants.
What can you do to protect yourself?
1) Eat plenty of foods that are high in calcium and vitamin D. Good sources include broccoli, chestnuts, clams, dandelion greens, most dark green leafy vegetables, flounder, hazelnuts, kale, kelp, molasses, oats, oysters, salmon, sardines (with the bones), sea vegetables, sesame seeds, shrimp, soybeans, tahini (sesame butter), tofu, turnip greens, and wheat germ.2) Consume whole grains and calcium foods at different times. Whole grains contain a substance that binds with calcium and prevents its uptake. Take calcium at bedtime, when it is best absorbed and also aids in sleeping.
3) Include garlic and onions in the diet, as well as eggs (if your cholesterol level isn't too high). These foods contain sulfer, which is needed for healthy bones.
4) Limit your intake of almonds, asparagus, beet greens, cashews, chard, rhubarb, and spinach. These foods are high in oxalic acid, which inhibits calcium absorption.
5) Avoid phosphate-containing drinks and foods such as soft drinks, high-protein animal foods, and alcohol. Avoid smoking, sugar, and salt. Limit your consumption of citrus fruits and tomatoes; these foods may inhibite calcium uptake.
6) Avoid yeast products. Yeast is high in phosphorus, which competes with calcium for absorption in the body.
7) If you are over 55, include a calcium lactate (if you are not allergic to milk) or calcium phosphate supplement in your daily regimen, and take hydrochloric acid (HCI) supplements. In order for calcium to be absorbed there must be an adequate supply of vitamin D as well as sufficient HCI in the stomach. Older people often lack sufficient stomach acid.
8) If you take thyroid hormone or an anticoagulant drug, increase the amount of calcium you take by 25 to 50 percent.
9) If you take a diuretic, consult your physician before beginning calcium and vitamin D supplements. Thiazide-type diuretics increase blood calcium levels, and complications may result if these drugs are taken in conjunction with calcium and vitamin D supplements. Other types of diuretics increase calcium requirements, however.
10) Keep active and exercise regularly. A lack of exercise can result in the loss of calcium, but this can be reversed with sensible exercise. Walking is probably the best exercsie for maintaining bone mass.
(published with permission in writing from:http://www.mabels.org.uk/)
