Risk Factors and Prevention
Risk factors for osteoporosis include a family history of the disease, smoking, excess alcohol consumption, use of glucocorticoids (eg. –prednisone) for more than 3 months, poor diet, low body weight (BMI<19), and menopausal state.
Prevention includes limiting risk factors above; doing regular weight bearing exercises such as walking, weight training or aerobics; and eating a healthy diet high in calcium and vitamin D. Foods such as soy products, Maca, and Red raspberry tea may help regulate estrogen balance and therefore could prove beneficial. Ashwagandha is an herb that may help balance cortisol levels (which can be elevated in high stress situations and therefore contribute to osteoporosis).
Prevention of falls with improved lighting, removal of hazards, and balance and strengthening exercises such as yoga or Tai Chi is important as well.