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How to Lower Your Risk for Osteoporosis

Updated on October 29, 2013

Disclaimer: I am not a health care professional. Please seek the advice of your doctor before you change your diet, exercise program, or make any other lifestyle changes. Calcium and Iron can interfere with the absorption of your thyroid medication if taken within 4 hours.


Menopause and Lack of Estrogen

As women get older, their bodies produce less and less estrogen. Estrogen is an essential hormone for increasing metabolism, promoting muscle mass and maintaining bone density.

Once a woman becomes post menopausal, whether it is natural or she has had a hysterectomy and oophorectomy, the loss of estrogen is rapid. She will notice signs of estrogen depletion through hot flashes, mood swings, weight gain, and sexual hindrances. Loss of bone is a dangerous consequence of not having enough estrogen in the body.

There are several medications made up of synthetic estrogen and natural plant estrogen, however, the natural remedy isn’t regulated showing unpredictable results.

The synthetic estrogen has dangerous side effects. A few of those side effects include increased risks in heart disease, blood clots, and breast cancer. Please discuss the side effects with your doctor, and research the risks for yourself.

The Benefits of Calcium and Vitamin D3

Calcium is one of the most important minerals needed to have a healthy body. Calcium is necessary for development of bones and teeth in children, and maintains healthy bones and teeth in adults; especially women over the age of 50 or post menopausal women. Although there are calcium supplements, it is best to get calcium from healthy food sources like low fat dairy products and green leafy vegetables. Women over 50, however, should increase their calcium intake, and take a minimum of 1200mg in supplements per day.

Vitamin D is essential in helping the body absorb the calcium. Taking calcium with food also helps the body absorb the mineral. Not only is vitamin D helpful in calcium absorption, but it also enhances the immune function, promotes neuromuscular cell growth, and reduces inflammation.

It is recommended that post menopausal women should consume at least 2,000 IUs (international units) per day in supplements alone, and it is not recommended to go over 10,000 IUs per day. Sun exposure and vitamin D rich foods are also recommended. However, please use sun block when you are outside in the sun light to decrease the risk of skin diseases. Some vitamin D enriched foods are, oily fishes like salmon and sardines, low fat dairy products, and orange juice.

How Much Do You Know About Calcium & Vitamin D?

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Calcium with Vitamin D
Calcium with Vitamin D | Source


Osteoporosis is a disease that thins out bones causing them to become brittle and weak. There are no early warning signs or symptoms. If you are at high risk for this disease (post menopausal women), it is recommended that you have a bone density scan on a regular basis to monitor the health of your bones.

This debilitating disease can be slowed by exercise, increased calcium and vitamin D, and by keeping your body hydrated and eating a healthy diet. Once again, calcium and vitamin D supplements should be taken to avoid weakening of the skeletal system. Also, the issue of absorption is essential to understand so that your body uses all the vitamins and minerals it needs to help fend off Osteoporosis.

If this condition goes unrecognized, and therefore untreated, the risk of breaking bones is extremely high. The odds are that as you grow older, the risks of painful bone breakage become higher. If you are at risk, please see your doctor on a regular basis. Also take your supplements and be sure to get enough water and exercise.

As always, I certainly hope this was helpful, and you are feeling well.

"Be kind to one another" ~ Ellen

God Bless You ~ Margaret Sullivan


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    • Mmargie1966 profile image

      Mmargie1966 5 years ago from Gainesville, GA

      Thank you so much, prasetio30! I hope my hub is helpful to your mom.

    • prasetio30 profile image

      prasetio30 5 years ago from malang-indonesia

      My friend, you have a true fact about Vitamin D, Calcium and osteoporosis. I'll share this hub with my mom. Nice information. You have done a great job by share this hub with us. Rated up and useful. Take care!


    • Mmargie1966 profile image

      Mmargie1966 5 years ago from Gainesville, GA

      Ha ha...thanks, FP

    • The Frog Prince profile image

      The Frog Prince 5 years ago from Arlington, TX

      Hi Margie - I read this to glean what I can glean as a man who doesn't suffer from any of these afflictions. But it may come in handy someday if I have to deal with someone who does.

      Good job.

      The Frog

    • Mmargie1966 profile image

      Mmargie1966 5 years ago from Gainesville, GA

      I'm sorry to hear about that, Simone. I hope this helps.

      Thanks for your comment!

    • Simone Smith profile image

      Simone Haruko Smith 5 years ago from San Francisco

      Good advice. At 24, I've already got bone density issues, so I'm really intent on increasing my calcium intake and doing everything I can to fight off osteoporosis.

    • Mmargie1966 profile image

      Mmargie1966 5 years ago from Gainesville, GA

      Thank you! Sorry about your quiz results...

    • CASE1WORKER profile image

      CASE1WORKER 5 years ago from UNITED KINGDOM

      A very detailed and interesting hub with a nice quiz which I failed!Voted up and awesome