Avoid Osteoporosis: The Top 5 Tips
Get to know the Pharmacist at Walmart
What is osteoporosis, and could you be at risk?
Osteoporosis is a medical condition where your bones become thinner and more brittle. Over time, if left unchecked, osteoporosis greatly increases your risk of bone fractures (another name for broken bones), especially if you fall. In Canada, 1 in 3 women and 1 in 5 men will suffer a fracture because of osteoporosis at some point in their life.
Your risks of getting osteoporosis are greater if:
Tip 1: Get more calcium
Calcium is the mineral your body uses to keep your bones strong, so it makes sense that not having enough of it can increase your risk of osteoporosis. You need a good daily supply of calcium to replenish what the body uses up … otherwise, the calcium supply stored in your bones will keep getting lower.
How much calcium you need depends on your age:
Getting your daily calcium isn’t difficult, but you’ll need to pay attention to the types of food you eat.
Tip 2: Get more vitamin D
Adding more calcium to your diet is a good first step towards reducing the risk of osteoporosis. But alone, it may not completely do the job. Why? Your body needs help to absorb and use the calcium it gets … and some of that help comes from vitamin D.
That’s why making sure you’re getting the proper daily amount of vitamin D in your diet is as important as getting enough calcium. How much do you need?
Vitamin D occurs naturally in only a few foods, such as cod liver oil, fatty fish (like salmon, tuna, or sardines) and egg yolks. You may also choose milk, rice or soy beverages that have been fortified with extra vitamin D. But you’ll probably find it’s tougher to hit your vitamin D target than it is to get enough calcium.
That’s why the experts recommend a daily vitamin D supplement for most people … 400 IU is a good amount.
Although the sun helps your body produce its own vitamin D, it’s hard to get enough vitamin D from the sun without putting your skin at risk. That’s why daily vitamin D supplements are recommended.
Tip 3: Cut back on the coffee and alcohol
Tip 4: If you smoke, quit
You probably know that smoking is bad for your heart and lung health. But it’s also bad for your bones … at any age, smoking will accelerate bone loss, by reducing your body’s ability to properly absorb calcium.
We know that quitting smoking isn’t easy, but the health benefits it brings (to your bones and to the rest of your body) are worth the effort.
Looking for some help to break the smoking habit?
Tip 5: Get moving!
- Weight-bearing activities, like climbing stairs, walking, hiking, Tai Chi, aerobics or dancing are the best choices, since your bones and muscles in your legs and trunk have to hold up the weight of your body against the force of gravity
- Muscle-strengthening activities (like sit-ups, curls, or lifting weights) can increase muscle and flexibility
- TEVA Canada Limited
- Pfizer Strive
This information should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your physician may recommend based on individual facts and circumstances. If you have questions about your symptoms, ask the Pharmacist at Walmart for more information, and/or contact your doctor.
Any representation, performance claim, warranty or guarantee in any materials herein is the sole responsibility of the sponsor that has prepared such materials and is not independently verified by Walmart.
Copyright © Pfizer Canada, Inc. 2014. All rights reserved.
®TM/MC Novartis AG; used under license/utilisée sous licence.
©2014 Novartis Consumer Health Canada Inc., Mississauga, ON, L5N 0C2
Footlogix® is a registered trademark of KVG Group Inc.