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Preventing and Managing Osteoporosis: Essential Care Tips

A Comprehensive Guide to Bone Health Management

Orthopedics

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Last updated: Mar 24, 2025

Understanding Bone Health

What is Osteoporosis?

Osteoporosis is a condition where bones become weak and brittle, increasing the risk of fractures. It occurs when bone loss exceeds bone formation.

Key Prevention Strategies

1. Nutrition

  • Calcium intake: 1000-1200mg daily
  • Vitamin D: 800-1000 IU daily
  • Protein: 1g per kg of body weight

2. Exercise Program

  • Weight-bearing exercises
    • Walking
    • Jogging
    • Stair climbing
  • Resistance training
    • Light weights
    • Resistance bands
    • Body weight exercises

3. Lifestyle Modifications

  • Quit smoking
  • Limit alcohol consumption
  • Maintain healthy weight

Risk Assessment

Common Risk Factors

  • Age over 50
  • Family history
  • Previous fractures
  • Early menopause
  • Long-term corticosteroid use

Regular Monitoring

  • Bone density scans (DEXA)
  • Height measurements
  • Fall risk assessments

Safety Considerations

  • Install proper lighting
  • Remove trip hazards
  • Use assistive devices when needed
  • Wear appropriate footwear

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