Dowager's Hump Prevention

Dowager's Hump is a condition caused by osteoporosis, usually present in older females. It describes the deformation of a patient's spine into a hump shape, decreasing the patient's height and often causing pain and discomfort. There are steps you can take to prevent the development of osteoporosis and a Dowager's Hump.

Diet

• The best way to prevent osteoporosis, and subsequently Dowager's Hump, is to maintain a diet rich in calcium and Vitamin D (which facilitates calcium processing in the body). These nutrients strengthen bones and joints and increase bone density. Most people only take about half the required calcium to maintain healthy bones--you should be taking 1,000 to 1,500 milligrams of calcium each day. Supplements are available to increase calcium, but the nutrient is best absorbed when ingested as food or drink. Milk and other dairy products are high in calcium, as are fish, tofu and broccoli. If you do choose to take calcium supplements, calcium citrate and calcium carbonate have been shown to be absorbed most effectively.

Exercise

• Maintaining good posture, as well as regular upper body and spine exercises, can help prevent development of a Dowager's Hump. In general, non-intense exercise with weights will increase bone density. Twenty- to 30-minute exercise sessions several times a week will strengthen your bones and spine. Regular exercise, coupled with high intake of calcium and vitamin D, can be effective in preventing Dowager's Hump.

Risk factors

• Note that if you are a smoker, drinker, light-skinned or female, you are at a higher risk for osteoporosis and Dowager's Hump. If you are at increased risk, extra diligence in following the above steps may be necessary to prevent these symptoms.