Osteoporosis runs in my family. What can I do to avoid it?

The statistics are sobering. One out of five American women over the age of 50 has osteoporosis. One in three Americans 65 and older falls each year. Falls are the sixth leading cause of death in older adults.

Dr. Hillary Hawkins, Medical Director at Sheltering Arms Hospital Hanover, would love to see those statistics change. Too often, she sees patients after their falls, when bones are broken and recovery is long.

Osteoporosis progresses slowly with no symptoms in the early stages of the disease, and thus it can go undiagnosed. When symptoms do occur, it is usually too late to erase the damage to your bones. A devastating fracture may be the first sign, and that frequently is a life-changing event which makes it difficult to get around independently.

As we age, our bodies may not absorb enough calcium and phosphate from our diet, allowing the bone tissue to weaken. If you were to look at osteoporotic bone under a microscope, it looks like a honeycomb and the holes get bigger and bigger as the disease progresses. The decline of estrogen in women, and testosterone in men, is the leading cause of osteoporosis. There are many other causes, however, that would need to be evaluated by a doctor.

The good news is there are lots of ways to stave off brittle bones. Drugs, supplements and/or hormone replacement may be advised by a doctor, but there are other things you can do on your own.

Exercise
Weight bearing exercise, such as walking, jogging and even dancing, is crucial to maintaining your strength not only in your muscles, but your bones as well. Add in some resistance training, such as free weights, stretch bands or weight machines. Exercises such as tai chi and yoga are another critical component in the prevention of falls, as they will greatly improve balance.

Diet and vitamins
Add high calcium foods, such as cheese, ice cream, green vegetables, salmon, low-fat milk and yogurt, to your diet. If you are not currently taking a regular daily vitamin, start. It is also helpful to get out in the sun to increase your vitamin D.

Curtail bad habits
Alcohol consumption and smoking can damage your bones, so eliminating (or at least reducing) these habits is important.

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

Clinical research scientist

Five Reasons to Participate in Research

During my participation in a clinical trial, I was able to learn first-hand about the process surrounding medical discoveries. I also gained an understanding of how to advocate for my health and learned to ask more questions about the risks involved in different medical treatments. Participation in research was incredibly beneficial to me personally. To help you learn more about research participation, we’ve compiled a list of 5 reasons to participate in research.

How to Measure Exercise Intensity

Target heart rate (HR) is a great way to measure exercise intensity to get the most out of your workout. For most people, it provides an accurate way to measure the safety of an activity in relation to the percentage of your maximum heart rate. However, for some people, because of several medications that regulate HR (such beta blockers) or the availability to acquire a device that monitors HR, using HR alone to measure exercise intensity can be challenging.

How to Maximize Physical Therapy Visits from Insurance

As a new year begins, so do new health insurance deductibles and benefits. It’s important to be aware of your healthcare expenses to plan for the year ahead. For those seeking physical rehabilitation services, including physical therapy, it’s important to remember that health insurance may not cover unlimited sessions. Understanding how to make the most of your visits covered by insurance is key to maximizing your benefits. Read on to learn how you can get the most out of your therapy visits while extending the time spent on your recovery to achieve your goals.

Tips To Cure Winter Boredom

It’s common to feel bored during the winter months when you’re spending more time indoors and routines shift. However, there are plenty of ways to stay engaged and have fun at home. From boosting mental sharpness to connecting with others, these activities can help turn boredom into an opportunity for growth and enjoyment.

Start your Journey

Learn more about Sheltering Arms Institute

Contact a specialist at Sheltering Arms Institute to learn more about how you can gain more freedom in your everyday life.