Ways to improve bone health
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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:

Bone Health

“Get Enough Calcium and Vitamin D Every Day

  1. Try low-fat yogurt or Greek yogurt to add more calcium to your diet.
  2. Include green vegetables that have calcium into recipes. Good choices are broccoli, bok choy, kale and turnip greens.
  3. Try foods that have calcium and vitamin D added.
    Fortified juices, cereals, and milk alternatives like soymilk are some good choices.
  4. Take a calcium supplement if you aren’t getting enough calcium from foods, but don’t take more calcium than you need.
  5. Take a vitamin D supplement if you need one. Find out how much vitamin D you need for your age.
  6. Take a brisk walk. Walking is good for bones.
  7. Include muscle-strengthening (resistance) exercises in your workout by using a pair of light dumbbells or resistance bands.
  8. Join a gym or sign up for a group exercise class.
  9. Go dancing.
  10. Try a new sport or activity such as tennis or hiking.
    Do Weight-Bearing and Muscle-Strengthening Exercises
  11. Eat five or more fruits and vegetables every day.
  12. If you smoke, quit! Work with your healthcare provider to find the right program for you.
  13. Keep alcohol to less than three drinks a day.
  14. Try not to eat too many salty or processed foods.
  15. Learn about your personal risk factors for osteoporosis.
    Keep Healthy Lifestyle Behaviors
  16. Make an appointment with your family doctor or other healthcare provider to talk about your bone health.
  17. Bring a list of your bone health questions to your appointment and take notes.
  18. Ask your healthcare provider if you need a bone density test.
  19. Ask your healthcare provider about other tests you may need.
  20. Work together with your healthcare provider to develop a plan to protect your bones.
    Talk to Your Doctor About Your Health
  21. Do balance training exercises.
  22. Fall proof your home.
  23. Take a Tai Chi class.
  24. Learn posture exercises.
  25. 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

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