Basic Guidelines for Managing Osteoporosis
Taking good care of your bones when you have been diagnosed with osteoporosis is a top priority, regardless of how old you are. Many physicians and specialists recommend taking certain vitamin supplements and making changes to the daily diet so that bones stay as strong as possible. Since the effects of osteoporosis cannot be reversed, it is even more important for individuals diagnosed with this disease to take steps that keep bones healthy and strong.
If you have been diagnosed with osteoporosis, talk to your physician about a recommended diet and vitamin supplements that can help you manage the disease. Only some calcium supplements and vitamins are effective for treating osteoporosis, and you will need to know how many milligrams of each mineral or vitamin to take on a daily basis. Most people with osteoporosis need more than the recommended level of vitamin D.
Calcium Supplements for Osteoporosis
Most healthy adults need at least 1,200 to 1,500 milligrams of calcium per day to stay healthy. If you have osteoporosis, make sure you are taking a high-quality calcium supplement that will be readily absorbed by the body. In most cases, you will need to take two tablets per day to ensure maximum absorption. It’s also important to consume calcium-rich foods, such as skim milk, cow milk or cottage cheese, white beans, tofu, instant oats, almonds and walnuts.
Vitamin D for Osteoporosis
Vitamin D helps the body absorb calcium from food and supplements. If you osteoporosis, it’s even more important that you have adequate amounts of vitamin D in your body. In addition to ensuring maximum calcium absorption, vitamin D can support a healthy immune system and prevent a number f other diseases. You can take a vitamin D supplement or expose your skin to sunlight to absorb vitamin D naturally. Just 15 to 20 minutes of sunshine in the middle of the day is all it takes to get your daily recommended amount of vitamin D.
Vitamin K2 for Osteoporosis
Vitamin K2 ensures that calcium stays in your bones once it is absorbed. If calcium doesn’t get absorbed by the bones efficiently, you could be a much higher risk for bone fractures, bone loss and have a low bone density. Vitamin K2 is available in supplement form. If you are taking any type of blood thinner, you may need to consult with a doctor before you begin taking any type of vitamin K supplements.
Other Supplements and Recommendations for Osteoporosis
In addition to taking these three important vitamins and supplements, people with osteoporosis are encouraged to take strontium citrate supplements, have their hormones checked for a lack of progesterone, and to follow a consistent exercise regimen. Weight bearing exercises can be particularly effective for keeping bones strong and may even reduce the risk of bone fractures and joint problems.
Set up a consultation with your physician to discuss an effective nutrition and supplementation program that will help you manage osteoporosis. The effects of osteoporosis cannot be reversed, but there are several supplements you can take and lifestyle changes you can make to reduce the risk of further damage.