Guide to Osteoporosis

A person with Osteoporosis has less bone mass and strength. It is a disease more common to women than men as they reach the age of 50. It is the disease that mainly causes fracture to 2 million people in the US alone per year. 

How to prevent Osteoporosis

Osteoporosis sounds intimidating, but it is one of the diseases that can be prevented. Here are some healthy guidelines to ensure that you do not suffer this ‘silent condition’. 

Exercise

Exercising is always included in most if not all steps to stay healthy and it is no surprise that exercising is one of the most proven ways to help your bones remain strong and healthy. Bone deterioration can be prevented with proper and adequate exercise. Below are some basic exercises to help you prevent osteoporosis when you get older.

These simple exercises will only be effective against Osteoporosis when done regularly.

Strength Training Exercise

When doing strength training, our muscles pull on our bones that causes our bones to be strengthened and less prone to damage and tearing when we age. Strength training may sound a little intimidating but don’t let the fancy name discourage you because there are easy ways to do this. Examples below might surprise you.

Rotational movements while holding weights (bottled water, canned goods, books)

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Calcium and Vitamin D

Calcium and Vitamin D build bones and it is important that your body gets the recommended amount everyday. Adults should be getting 1,000 milligrams of calcium per day. Women on the other hand, who are more prone to Osteoporosis should aim to get 1,200 milligrams of calcium per day when they reach the age of 50 to help them better combat the chance of getting the disease. 

Calcium is best taken from food, but if not available or if you have complications getting calcium from natural sources, consult with your doctor for the prescription of calcium supplements. 

Here are some of the best sources of calcium:

 

Vitamin D is always partnered with calcium when fighting osteoporosis because Vitamin D helps your body absorb the calcium that our bodies take in. Adults through the age of 70 are recommended to have 600 IU of Vitamin D daily and 80 IU for people aged 70 and over. Vitamin D is not available in a lot of food but here are some that does:

 

Even if Vitamin D is not available in many foods,  the good news is it is free to get. Our skin generates Vitamin D when we are exposed to sunlight. However, there is a proper time and duration of sunlight exposure to prevent sun damage or worse skin cancer from too much sun exposure. It is best to get sun exposure during mid-day for up to 15 minutes, three times a week. That should be enough to supply your body with natural Vitamin D from the sun. However, if you do not have access to natural Vitamin D, you may also ask your doctor for a prescription for Vitamin D supplement.

 

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Other ways to prevent Osteoporosis:

• Quit smoking
• Avoid alcohol
• Drink less soda
• Prevent injuries to bones like fractures and sprains

How to Diagnose Osteoporosis

A bone density scan measures the proportion of minerals in your bones, analyzing the density of your bones. It is a painless test where you lie on a table while a scanner passes your body. Your doctor would likely ask for your bones and hips to be scanned as those two are the most common tested for osteoporosis diagnosis. Bone Density Test takes about 15 minutes and you can immediately have the result read and discussed with your doctor.

 

How To Treat Osteoporosis

Osteoporosis may sound intimidating, but there is a cure for it. Your doctor would prescribe you with a bone-building pill. The most common osteoporosis drugs are Teriparatide (Forteo), Abaloparatide (Tymlos), and Romosozumab (Evenity). These are usually given to patients with severe osteoporosis. Aside from medication, it is likely that your doctor would advise you to manage your weight, be physically active, watch your nutrition intake, quit smoking, and lessen or quit drinking.

Below is a list of basic questions to ask your doctor: