The Bone Health and Osteoporosis Foundation has just published its clinician’s guide for the treatment of osteoporosis in the journal Osteoporosis International, and there is lots of simple advice that is both natural and easy to implement.
They employ a large panel of scientists with expertise in bone health and have published the clinician’s guide every few years since 1999.
The clinician’s guide is aimed at giving advice to doctors on the prevention, diagnosis, and treatment of osteoporosis in people over 50 years.
It is based on the latest scientific research in the field.
The 2022 addition of this guide includes the following advice.
1. They first warn of the destructive consequences if we allow osteoporosis to develop. These include loss of independence and increased risk of early death.
2. They recommend a diet that contains 1000 mg of daily calcium for men aged 50–70 years and 1,200 mg of calcium for women from 51 years upwards and for men older than 71.
3. If we cannot consume enough dairy, okra, kale, cabbage, broccoli, poppy and sesame seeds, sardines, salmon, beans, and almonds to make up these recommendations, we should take a calcium supplement.
4. If we live in cloudy locations where the days are short and sunlight is in short supply, we should consume foods fortified with vitamin D or alternatively take a supplement with 800–1,000 units of vitamin D per day.
5. We should refrain from smoking and avoid excessive alcohol intake as both of these substances compromise bone mineral density.
6. They recommend balance training and muscle-strengthening exercises as these can help us avoid falls and fractures while performing normal daily activities such as stair climbing, house cleaning, gardening, furniture carrying, and so on.
7. They warn that sedatives, antihistamines, and anti-anxiety medication, among others, can make us drowsy and/or dizzy, which increases our risk of falls and fractures.
8. They urge us to have our eyes tested to identify potential vision disorders that may cause falls. It is also important to keep our prescription glasses up to date.
9. Low blood pressure is another fall and fracture risk as it causes dizziness.
According to the statistics they unearthed, 50% of Caucasian women and 20% of Caucasian men over the age of 50 in the United States will suffer an osteoporotic fracture in their lifetimes.
The risk of osteoporotic fractures is especially great in non-Hispanic whites and Hispanic-American women, so these are the groups of people that should follow these guidelines religiously.