WASHINGTON DC —
Two simple ways to prevent osteoporosis are a diet that contains calcium and vitamin D, and exercise, a US-based doctor says.
A diet with dairy products, leafy green vegetables, salmon, sardines, tofu, and yogurt, along with exercise like, walking, jogging, dancing, tai-chi or yoga, stationary bicycle or even a rowing machine, can help, Taing Tek Hong, a Florida-based physician told “Hello VOA.”
Vitamins can also help, he said.
“A total of at least 1000 mg of calcium per day and 600mg IU of vitamin D are recommended for premenopausal women and men under 70 years,” Taing Tek Hong said. “Postmenopausal women and men over 70 years need 1200 mg of calcium and 800 IU of vitamin D.”
For the elderly, some activities need to be avoided, he said.
“Don’t use throw rugs at home,” he said, as an example. “This decreases the risk of tripping. Wear flat rubber-soled shoes. Use a cane or walker if needed. Put handgrips and safety mats in the bathtub or shower. Be sure stairways and rooms are well lit. Bend the knees to pick up things from the floor, keeping the back straight. Stop smoking or drinking alcohol excessively.”
The goals of osteoporosis treatments are to control pain from the disease, slowdown or stop bone loss, prevent bone fractures with medicines to strengthen bone, and to minimize the risk of falls that might cause fractures, the doctor said.
For treatment, Taing Tek Hong suggests bisphosphonates as the primary drugs used to prevent and treat osteoporosis in postmenopausal women, as these reduce the loss of bone mass.
Taing Tek Hong also suggested healthy lifestyle measures for maximizing peak bone mass during the bone-forming years, before age 30, include adequate calcium intake, adequate vitamin D intake, physical activity, and avoidance of cigarette smoking and excessive alcohol consumption.