Ways To Improve Bone Health
National Osteoporosis Month
May is National Osteoporosis Month. Before you know it, you’ll be at the age when you could be diagnosed with Osteoporosis. I found out that I had Osteoporosis last year after a fall. A very simple fall caused a serious fracture in my shoulder. I was 57 years old and had no idea that my bones were in such serious trouble.
After a bone scan at age 55 I knew that I had an Osteopenia diagnosis. This is pre-osteoporosis, and I wasn’t taking it very seriously. I was already taking a Vitamin D supplement, but I guess that it wasn’t enough. Being Caucasian and small boned put me in a higher risk category for Osteoporosis.
My mom had fallen and broken her hip, but she was 80 years old. Now, I knew that my bones were just like hers. The doctors now tell me that if I fall again, I will break another bone. That’s really horrible. This leaves me feeling pretty hopeless.
The first medicine of choice for Osteoporosis is Fosamax. I’m now taking a weekly generic dose of this drug. I also continue to take Vitamin D. The National Osteoporosis Foundation offers many resources to help. Here is a list of 25 Tips to Improve your Bone Health:
“Get Enough Calcium and Vitamin D Every Day
- Try low-fat yogurt or Greek yogurt to add more calcium to your diet.
- Include green vegetables that have calcium into recipes. Good choices are broccoli, bok choy, kale and turnip greens.
- Try foods that have calcium and vitamin D added.
Fortified juices, cereals, and milk alternatives like soymilk are some good choices.
- Take a calcium supplement if you aren’t getting enough calcium from foods, but don’t take more calcium than you need.
- Take a vitamin D supplement if you need one. Find out how much vitamin D you need for your age.
- Take a brisk walk. Walking is good for bones.
- Include muscle-strengthening (resistance) exercises in your workout by using a pair of light dumbbells or resistance bands.
- Join a gym or sign up for a group exercise class.
- Go dancing.
- Try a new sport or activity such as tennis or hiking.
Do Weight-Bearing and Muscle-Strengthening Exercises
- Eat five or more fruits and vegetables every day.
- If you smoke, quit! Work with your healthcare provider to find the right program for you.
- Keep alcohol to less than three drinks a day.
- Try not to eat too many salty or processed foods.
- Learn about your personal risk factors for osteoporosis.
Keep Healthy Lifestyle Behaviors
- Make an appointment with your family doctor or other healthcare provider to talk about your bone health.
- Bring a list of your bone health questions to your appointment and take notes.
- Ask your healthcare provider if you need a bone density test.
- Ask your healthcare provider about other tests you may need.
- Work together with your healthcare provider to develop a plan to protect your bones.
Talk to Your Doctor About Your Health
- Do balance training exercises.
- Fall proof your home.
- Take a Tai Chi class.
- Learn posture exercises.
- Have your hearing and vision checked each year” from National Osteoporosis Foundation
Disclaimer: I’m not a medical expert. This post contains my opinion and is not intended for medical advice. If you have a medical concern, please consult your personal physician.
@2020, copyright Lisa Ehrman