Preventing Osteoporosis

-Article shared from HTS Monthly Newsletter, October 2021

 

Osteoporosis is the most common type of bone disease in which bones become fragile and are more likely to fracture.

Facts:
1 in 2 Women Over 50 Will Fracture a Bone Because of Osteoporosis
1 in 4 Men Over 50 Will Fracture a Bone Because of Osteoporosis

How Do We Prevent It?
You can prevent osteoporosis and strengthen your bones by following these health habits…

  • Eat Foods Rich in Calcium & Vitamin D. Calcium improves bone strength and vitamin D helps bones absorb calcium.
    • Calcium: 1,200 mg per day = 2 glasses of milk or 1 yogurt or 2 oz. of cheese per day
    • Vitamin D: 1, 000 IU per day = 7 oz of salmon or 9 oz of tuna or 2 glasses of milk
  • Exercise can strengthen your bones and prevent fractures. To increase bone mass and density, focus on weight-bearing exercises and strength training.
    • Aerobic Exercises: brisk walking, climbing stairs, dancing, hiking, step aerobics, tennis
    • Resistance Exercises: elastic exercise bands, free weights, weight machines
  • Maintain a Healthy Lifestyle. Avoid smoking as it can interfere with proper calcium absorption and limit alcoholic beverages as it reduces your blood serum calcium level.

How Can Therapy Help?
Therapy is an effective, non-surgical treatment for osteoporosis that may help restore healthy movement, function, and bone strength. Physical and Occupational Therapy can help teach you exercises to promote bone health, build bone mass, and ways to manage your daily activities so you’ll reduce your risk of having an osteoporosis-related fracture.

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