What You Should Do If You Have Pre-Osteoporosis

May 11, 2018  |  
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If you just went into your doctor’s office for your annual physical, and received the news that you have pre-osteoporosis, you may have walked out of there a little dizzy. So…you don’t have osteoporosis, but…you might? One day? What are you supposed to do with that information? A lot, actually, and be very grateful that your doctor caught it. If your pre-osteoporosis becomes full blown osteoporosis, then when you get older, you could feel like you’re walking on eggshells every day just to prevent devastating injuries. Small falls and accidents that wouldn’t be a big deal for others can mean a cast and months of rehabilitation for you. Even if you haven’t been diagnosed with this condition, request some x-rays at your next physical—especially if you’re over the age of 30—just to be sure. Here is what you should do if you have pre-osteoporosis.

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Quit carbonation

Your soda, beer, and even sparkling water may need to take a hike. Carbonation sucks calcium out of your bones. So if you needed more motivation to cut the pop, there you go.

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Forget Tums

Make sure you’re informed on what good calcium really is. Tums are not properly absorbed by our bodies. Get your calcium fix from calcium citrate and calcium hydroxyapatite. Five hundred milligrams at a time is ideal.

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Menopausal women, take this

Menopausal women can up their intake of the aforementioned supplements to 1000 to 1200 milligrams per day. During this phase of life, hormones shift in a way that makes it harder for our body to absorb calcium.

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Do more weight-bearing exercise

You don’t need to become a big gym rat to reap the benefits exercise offer your skeleton. Just completing 15 to 30 minutes a day of weight-bearing exercises like hiking, weightlifting, and climbing stairs can strengthen your bones.

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Reduce your meat intake

Consuming too much protein actually produces a surplus of acidity in your body, which sends calcium out in your urine. Keep in mind that most adults only need five to eight ounces of meat a day.

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Go outside

If you’re staying inside like a vampire to prevent sun damage, you may need to change your methods. Get a great sunscreen, hat, and sunglasses, and get outdoors. You need Vitamin D—it helps with calcium absorption.

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Don’t let your BMI drop too low

Thin people are at a higher risk of osteoporosis. If you’ve gone overboard with weight loss or your doctor has told you that your BMI is too low, consider putting on enough weight to get to a healthy one. You could save your bones.

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Know your family history

If you know that your family—particularly your mother—has osteoporosis running through the bloodline, you should definitely get x-rays and start taking precautions. It’s one of the more aggressive hereditary conditions.

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Limit alcohol

Two drinks a day can be good for you and actually reduce the chances of fractures, but more can mess with the hormones that are important for calcium absorption.

 

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Quit smoking

Smoking inhibits your body’s ability to build bones. You’ve probably noticed how smoking destroys calcium-based parts of your body, because it deteriorates your teeth.

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Watch that heartburn medication

Heartburn medication actually removes stomach acid from the body, which you need to absorb calcium. Don’t take these medications longer than prescribed. They’re usually only meant to be taken for a month or two at a time, but many individuals take them their whole lives.

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Take some calcium with your coffee

We’d say you should cut coffee because each cup leaches 150 milligrams of calcium from your body, but we know that isn’t totally reasonable. So, instead, take a 150-milligram supplement for each cup of java you consume.

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Look for a hormonal imbalance

Your hormones play a large role in your body’s ability to absorb calcium and build bones. Estrogen, progesterone, and testosterone are highly connected to bone health. If you suspect a hormonal imbalance due to other symptoms, ask your doctor to run a test.

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Manage insulin levels

Your insulin levels also affect your body’s ability to absorb calcium. Cut out refined sugars and eat more fiber in order to balance those blood sugar levels and prevent insulin resistance.

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Meditate

Elevated cortisol levels affect our insulin levels, which we already know are important for calcium absorption. If you can’t eliminate the stressful elements in your life, then it may be time to get into meditation.

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