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The sticks and stones are not the only things that can break bones. You probably heard about osteoporosis-porous bone literally-A disorder that decreases the strength of the bones and increases the risk of fracture.

But did you know that "silent disease"Can progress and weaken your bones without symptoms until a fracture occurs?-scary to learn-Sometimes a fracture can happen without knowing yourself. In fact, 2 spinal fractures on 3 have no pain, which makes testing all the more critical.

Here are the breaks: There are inevitable risk factors that make you more likely to develop osteoporosis. The good news is that many risk factors are actually in your control. Read it to see if you can have an increased risk for this disease and what you can do about it-As our super simple tip of two minutes.

Lady Luck? Not really. Osteoporosis is much more frequent in women than men-In fact, 10 million Americans of osteoporosis, 8 million (Yes, 80%!) are women. Simple Truth: Being a woman puts you at risk of developing osteoporosis, and therefore broken bones. Statistics that reflect: about one over two more than 50 year old will break a bone because of osteoporosis-And the risk of a woman breaking her hip? Its risk is equal to the combined risk of breast, ovarian and uterus cancers!

There are a number of reasons why women are at higher risk of developing osteoporosis, but the leaders of them have smaller and thinner bones than men-And when women reach menopause, estrogen decreases sharply, which can lead to bone loss. Prevention efforts should target all women, especially if they have several risk factors.

Recommendation: The chances of developing osteoporosis increase as women reach menopause, then start early to help with the loss of bones. According toHARVARD MEDICAL SCHOOLYou can more influence your bone health by giving you enough calcium and vitamin D, and thereby strengthening weight exercises by weight, such as walking, zumba or skipping rope. Make sure you read the best diet tips to keep osteoporosis at the bay.

While women are affected earlier and more often-20% of men will be affected by osteoporosis. And here is the agreement: when they are, men are more likely to experience a fracture and mortality is much larger in men than in women for such fractures. Despite these convincing figures, theNih reports that a majority of American men consider osteoporosis as a "woman's disease". And in men whose lifestyle choices put them at increased risk (we look at alcohol and smoking-More soon), few people recognize osteoporosis as a real threat to their mobility and independence.

Recommendation: The good news? In recent years, this issue of osteoporosis among men has become recognized as an important public health problem. Especially since life expectancy continues to increase. As awareness raises, the health movements of OS-Smart, such as eating a balanced diet, get enough vitamin D and quit.

When you want to get great and reduce your autumn risk, schedule a little time in your gym routine.42 low impact exercises that will slight you.

Essential to maintain healthy bones, vitamin D tells cells of our courage to absorb calcium and phosphorus-two of the most vital minerals to maintain the health of our bones. There is a good reason why vitamin D is known as "Sunshine Vitamin". This crucial vitamin is made when your skin cholesterol is exposed to sunlight, which is why you can have enough sun is a key to maintaining optimal vitamin D levels in your body. There is a simple solution for this risk factor: exit. It is estimated that at least 40% of US adults are deficient in vitamin D-which raises the risk of developing osteoporosis in the line.

The most natural way and the most effective so that your body to make vitamin D is via the sun on the skin, although the taking of supplements can also help. According toVitamin, Vitamin D3 is the best form of vitamin D supplementation to take.

Recommendation: You want to maintain healthy vitamin D levels? It has been suggested bySome Vitamin D researchers To maintain healthy vitamin D levels, you must expose a good amount of skin (think shorts and tank top, or less ...) in the sun, without any sunscreen, for 5 to 30 minutes at least twice by week if you are lighter. skin; Those whose darker skin may need longer. Remember that prolonged sun exposure is not safe. AddThese foods easy to findTo your diet to harvest the benefits protecting the health of vitamin D without getting a painful sunburn.

If one of your parents had a broken bone, especially a broken hip, you should be projected earlier for osteoporosis according to theCDC. Studies show that if your mother or father had osteoporosis, you are more likely to get it. The risk of fracture may be partly due to heredity. People whose parents have a history of fractures also seem to have reduced the bone mass that put them at increased risk.

Recommendation: If you know that you are at increased risk of osteoporosis due to a family history of the disease-Your goal is to maintain strong bones at your age. Make sure to eat a well-balanced diet with lots of dairy products, fish, fruits and vegetables. Aim for getting the nutrients you need food, but you may need to complete your diet by taking multivitamins orsupplements. Talk to your doctor to see what's right for you.

Ouch, you broke a bone! Only those who have had the pain experience of a fracture can fully integrate how difficult it can recover. But in addition to cure this broken bone, you and your doctor may also want to check if this fracture is a symptom of osteoporosis. If you have this underlying bone disorder, you are at higher risk for future fractures! And if you have more than 50 years-There is a very good chance that your broken bone is linked to osteoporosis.

Recommendation: If you broke bones in the past or if you have recently experienced a fracture, get tested! ABone Mineral Density Test (BMD) is the best way to determine your bone health. A BMD test is painless (a bit like an X-ray, but with a much lower exposure to radiation), takes only 15 minutes-and can detect osteoporosis, determine your risk for future fractures and measure your response to the treatment of osteoporosis.

Osteoporosis fractures are a recognized major public health issue. Although this bone disorder affects all races and ethnic groups, research suggests that if you are white or Asian or Latino descent, you have a higher risk of osteoporosis. Idem if you have a small thin frame-Because people suffering from lighter and thinner bones are more subject to osteoporosis.

UpperFracture rate There are among white women, while black women tariffs are 50% lower than white women.Latin and Asian women are in the middle, with fracture rates of 25% lower than those found in white women.

However, despite the fracture rates of the lower hip, theOsteoporosis Journal Written: "Black women are more likely to die after their hip fracture, have longer hospital stays and are less likely to be ambulatory at the hospital discharge."

Recommendation: Despite progress in awareness, prevention, diagnosis and treatment-Osteoporosis remains a silent and under-diagnosed disease for many women (and men)-Especially for women in groups of racial and ethnic minorities in the United States. If you think you are at risk of osteoporosis, make an appointment and discuss with your doctor. The possibility of preventing this disease is high, especially with early intervention.

It's an old maxim: hard consumption leads to low bones. Physicians have long known that alcohol attackers are more likely to suffer from frequent bone fractures, as well as slower bone healing rates. Scientists have not been able to locate why this is the case, but attributed the link between the two to several reasons.-of poverty or malnutrition commonly observed in alcoholics to biochemical interactions betweenAlcohol and hormones. The consumption of heavy alcohol can also inhibit the formation of normal bone by taxing the calcium offer of your body-Another case for adage: less is more. If you consume alcohol, make moderation the name of your game and have 2 drinks per day max.

Recommendation: And now for new fun-A pinch now is good for bone health! Ato study Posted in the MENOPAUSE magazine revealed that one to two drinks a day could help reduce bone loss in women over 50.

aNIH studyDiscovered that more than 1.7 million people were hospitalized in 2011 due to a fracture of fragility and tabulated direct costs associated with the treatment of osteoporosis, which exceed $ 70 billion in the United States. It's a lot of people and a lot of money. And it is not obliged to be this way. Solid evidence connects the lack of physical activity and exercise with osteoporosis, but the hotfix is ​​simple-and not expensive. Move your body.

Exercise transmits forces through the skeleton, which creates mechanical signals such as bone strain, which are detected by bone cells. In a healthy body, strains-related signals begin a cascade of biochemical responses that increase bone turnover both local and systemic, causing-Yes, you guessed it, new bone formation! Not surprising while the National Foundation of Osteoporosis, International Foundation for Osteoporosis and other agencies recommendLift exercises for the prevention of osteoporosis.

Recommendation: Dr. Cristina Matera, certified by the Council in obstetrics and gynecology and endocrinology of gynecology and reproduction and infertility has a two-minute exercise ritual that it recommends to patients and is itself: jumping a rope every day during two minutes. Why? Studies suggest that the type of exercise you do is the most crucial factor in whether it can improve bone health. The skipped rope offersTargeted bone loading-Defined as "force generation activities that stimulate a specific bone or bone region beyond the level provided by daily activities".

It is extremely important to eat a diet rich in calcium and vitamin D to help escape from osteoporosis. Why? Because these nutrients work jointly to promote healthy bone growth and maintenance: calcium is essential for healthy bones and vitamin D help your body effectively absorb calcium. TheNational Foundation for Osteoporosis Board that you aim to obtain the recommended daily calcium amount of which you need food first, completing only if necessary to compensate for any deficit. They offer aCalcium calculation tool Estimate your daily consumption of calcium of food.

And if you are diagnosed with osteoporosis, it is essential to work with your doctor to create a treatment plan including a diet rich in calcium and vitamin D, weight exercise and possible treatment with drugs. Make sure you follow your plan and talk to your doctor before making changes.

Recommendation:Dairy products can be the richest source of calcium, but a growing number of foods, such as orange juice, can now be found in enriched calcium. Fruits, vegetables and grains offer other crucial minerals for optimal bone health, such as magnesium and phosphorus. To verifythis list Calcium-rich foods of the National Osteoporosis Foundation for new ideas to help you integrate more calcium into your diet.

Time stops for any man. Or woman. As we get older, our bones naturally lose a certain density, which makes them lower. This does not mean that each elderly person will get osteoporosis. This means that your chances of getting this bone disease rises with age. Something to become aware of the decision-making about your lifestyle. Aging with grain and grace-Exit, exercise and eat a balanced diet. Take good care of yourself go a long way to help prevent osteoporosis.

Recommendation: Elderly women and men who exercise regularly risk losing less bones and can even increase their bone mass. But all the exercises are not equal here: the exercise of lift is essential. What is a weight exercise? These are movements and activities that make your muscles (and your bones) on gravity-Like walking, hiking, jogging. TheCleveland Clinic Recommended 30 minutes of this type of exercise every two days to keep your body in good health.

Menopause is marked by a stiff drop in estrogen-A female hormone that protects the bones. When estrogen rates decrease, bones can lose density and become subject to fractures. According toCleveland ClinicThere is a direct relationship between the lack of estrogen after menopause and the development of osteoporosis. Why does this happen? After menopause, the resorption of bones (or ventilation) exceeds the construction of new bones. And those who feel early menopause before the age of 45 or have extended periods of time when they have low hormone levels are even higher for this bone disease. The good news? You can take steps to prevent osteoporosis-And there are available treatments that can successfully slow the bone loss rate if you are diagnosed with osteoporosis.

Recommendation: Hormonotherapy It is believed to help prevent or reduce the increased rate of bone loss that leads to osteoporosis, and is often recommended that menopausal women who undergo early menopausaus, have a low bone mass by a bone density test and have Other risk factors as a family history of the disease.

According to disease control and prevention centers, more than 16 million Americans live with a disease caused by smoking and osteoporosis is one of them. First identified as a risk factor for osteoporosis decades ago,studies have shown a direct link between the decrease in bone density and tobacco consumption. But analyze the precise impact of smoking smoking on bone health is more complicated than you think. Is the decrease in bone density due to smoking or other more frequent factors among those who smoke? Often, people who smoke drink more alcohol than non-smokers, tend to be thinner, less physically active and have less healthy regimes. Women who smoke also tend to hit menopause earlier than non-smokers. And all these factors place a lot that smoke to increase osteoporosis outside their smoking use-Grow the impact. And to start-Smoking has been shown to have a negative impact on bone cicatrization.

Recommendation: What to do? Start by quitting. Cessation of smoking, even later in life, can help limit smoking bone loss. To verifyBetobaccofree.org Find a wealth of smoking cessation resources.

Socketcertain medicines, Steroids in particular-Such as cortisone and prednisone, used to treat arthritis, asthma, lupus, multiple sclerosis and other conditions-Can weaken the bones and cause bone loss. Generally, you must use these medications for a long time, usually at a high dose because they become a threat to bone health. Use on a short time is usually not a problem.

You must remember that medicine is often a cost / benefit analysis-Not a zero game. If you are on medicines that affect bone health, remember that they can be essential to your well-being.

Recommendation: Do not stop treatment or make changes to your dosage without speaking with your doctor first. If your medications can cause bone loss, make sure to be on the lowest dose possible because the shortest possible time to help mitigate risks.

Do you remember what we said to be a woman? Sigh. Some women developA temporary form of osteoporosis related to pregnancy during pregnancy. A baby to utero needs a lot of calcium to build his skeleton-And this need is the largest in the last quarter of pregnancy. If Mom does not get enough calcium in his diet, his baby will draw what he needs his bones. Ouch! The osteoporosis associated with pregnancy is a rare disease, in which the bones fracture easily, usually in the spine, but sometimes in the hip, at the end of the third quarter, which can cause pain and a disability. Scientists do not completely understand what causes this type of osteoporosis, but the good news is that it is extremely rare and almost always absolutely shortly after a birth.

Pregnant teens should be particularly cautious to have enough calcium during pregnancy and nursing care because different older women, teenage moms are still building their own total bone mass. A baby in Utero can compete with the need for his young Calcium mother to build his own bones, which can compromise his bone health on the line.

Recommendation: Pregnant or nurse? It's essential for having enoughCalcium, vitamin Dand suitableexercise Keep your bones healthy.

We are not kidding luck. As for pregnancy, breastfeeding can sometimes cause temporary bone loss.Studies show that women can lose 3 to 5% of their bone mass during nursing care-Although they quickly recover him once they stopped. It is thought that this bone loss can occur because of the growing need for baby's developing calcium, which is taken from the mother's bone, especially if it does not eat a healthy and balanced diet. In addition, women can lose bone mass when breastfeeding, because they do not produce as much estrogen, a hormone that protects the bones among a host of other functions.

Recommendation: All is well that ends well: the lost bone during breastfeeding generally recovers in several months after the end of breastfeeding! If you are breastfeeding exclusively, ask the pediatrician of your child how muchcalcium andVitamin D You should have, and also, if it would be intelligent that you give your extra vitamin D baby. Living a happier and healthier life - do not miss these essentials 70 things you should never do for your health .