| Osteoporosis, which means "porous bones,"
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| | usually preventable. Females need to take
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| is a condition of excessive skeletal
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| | steps to protect the health of their
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| fragility resulting in weakened bones
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| | bones while they are young. Building
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| that break easily. A combination of
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| | strong bones at a young age will lessen
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| genetic, dietary, hormonal, age-related,
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| | the effect of the natural bone loss that
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| and lifestyle factors all contribute to
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| | begins to occur later in life.*Eat foods
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| this condition. Osteoporosis usually
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| | rich in calcium and vitamin D, such as
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| progresses painlessly until a fracture
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| | low-fat milk, yogurt, cheese, fish with
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| occurs, which is usually in the hip,
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| | edible bones like salmon and sardines,
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| spine, or wrist.WHO IS AFFECTED?*Overall,
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| | and dark green, leafy vegetables, like
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| approximately eight million American
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| | kale and broccoli.*Do aerobic exercises
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| women and 2 million men have
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| | such as walking, jogging, hiking, and
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| osteoporosis.*More women die from
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| | stair climbing. Exercise builds bone and
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| complications following hip-fractures
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| | muscle strength and helps prevent bone
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| than from major female cancers.*Women are
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| | loss and improves coordination to prevent
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| four times more likely than men to
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| | falls. It also helps older people stay
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| develop osteoporosis because of the loss
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| | active and mobile. Always check with your
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| of estrogen at menopause. (Estrogen
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| | doctor before starting an exercise
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| blocks or slows down bone loss.)*Over
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| | program.*If you are postmenopausal,
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| half of all women over the age of 65 have
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| | consider estrogen replacement.*Consider
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| osteoporosis.*Even though osteoporosis is
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| | using calcium supplements, but discuss
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| often thought of as a disease that only
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| | the choice of supplements with your
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| affects older people, it can strike at
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| | doctor first.*Do not smoke.*Limit
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| any age.*One in two women over the age of
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| | alcoholic beverages.FOODS THAT REDUCE THE
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| 50 will suffer an osteoporosis-related
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| | RISK AND DEVELOPMENT OF
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| fracture.WHAT ARE THE RISK FACTORS FOR
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| | OSTEOPOROSIS:*Fruit - In particular
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| OSTEOPOROSIS?Factors that can increase
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| | those high in Vitamin C, like
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| your chances of developing osteoporosis
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| | blackberries, strawberries, raspberries,
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| include:*Being female*Having a small,
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| | blackcurrants, citrus fruit, kiwi fruit,
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| thin body frame*A family history of
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| | peaches, mango, cantaloupe melon, apples.
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| osteoporosis*Being post-menopausal or of
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| | Also dried fruit like figs, apricots, and
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| advanced age*Being Caucasian or
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| | dates.*Vegetables - In particular dark
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| Asian*Abnormal absence of menstrual
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| | green vegetables like spinach, kale,
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| periods*Anorexia nervosa or bulimia*Low
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| | collard greens, broccoli, cabbage,
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| testosterone levels in men*Lack of
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| | Brussels sprouts, Chinese cabbage,
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| calcium and vitamin D*Inactive
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| | tomatoes, potatoes, onions, carrots, red
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| lifestyle*Cigarette smoking*Excessive use
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| | bell peppers, sweet potatoes.*Dairy Foods
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| of alcohol and high salt, protein, and
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| | - Low fat milk, yogurt and lower-fat
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| caffeine intakeHOW DO YOU KNOW IF YOU
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| | cheese; or, calcium fortified soymilk &
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| HAVE OSTEOPOROSIS?A family medical
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| | yogurt.*Oily Fish - Rich omega-3
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| history and bone mass measurements are
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| | essential fatty acids and high in Vitamin
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| part of a complete assessment. Often a
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| | E, like salmon, mackerel, sardines,
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| bone fracture is the first sign of
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| | herring, tuna and trout.*Nuts and Seeds -
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| osteoporosis. Ask your doctor to help you
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| | Rich in omega-3 essential fatty acids and
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| better understand your own risk and
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| | high in Vitamin E. Unsalted nuts, like
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| become aware of prevention and treatment
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| | walnuts, brazil nuts and almonds, and
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| options.BONE DENSITY TESTSRoutine x-rays
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| | seeds like sunflower and pumpkin
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| cannot detect osteoporosis until it is
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| | seeds.*Pulses and Grains - Including
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| quite advanced, but there are other tests
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| | soybeans, wheat germ, lentils, chick peas
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| that can. There are several kinds of
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| | (garbanzo beans), brown rice, whole wheat
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| devices that estimate bone density and
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| | bread, bulgur wheat, calcium-fortified
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| they require far less radiation than a
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| | breakfast cereals.*Vitamin D - Vitamin D
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| chest x-ray.Doctors consider a patient's
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| | is essential in order to absorb calcium
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| medical history and risk factors in
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| | for foods. The best source of Vitamin D
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| deciding who should have a bone density
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| | is exposing the skin to sunlight. Other
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| test. Readings are compared to a standard
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| | sources are fortified margarines and
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| for the patient's age, sex and body size.
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| | dairy products, fortified breakfast
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| Bone density tests are useful for
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| | cereals and oily fish.Remember,
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| confirming a diagnosis of osteoporosis if
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| | osteoporosis is usually preventable. Take
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| a person has already had a suspicious
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| | steps to make changes in your diet and
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| fracture.HOW CAN YOU PROTECT YOURSELF
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| | lifestyle to decrease your chances of
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| FROM HAVING OSTEOPOROSIS?Osteoporosis is
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| | being diagnosed with osteoporosis.
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