- Older men (due to a decrease in testosterone)
- Individuals with a family history of Osteoporosis
- Individuals with a small, light body frame
- Individuals with certain medical conditions and those taking certain medications (talk to your doctor if concerned)
- Avoid drinking alcohol in excess
- Avoid smoking
- Make sure you’re getting enough Vitamin D. It’s very important.
- Make sure that you also get enough of vitamins A, K, E, C, calcium, magnesium, zinc, iron, boron, fluoride, and copper.
- Avoid eating a lot of salty foods
- Avoid carbonated soft drinks
- Perform weight-bearing exercises (most helpful in adolescence, but it’s never too late to strengthen your bones)
- Walking or jogging
- Lifting weights
By Michelle Reinink PT, DPT, OCS, CIMT
Osteoporosis is a condition that affects the bones and typically occurs later in life. It happens due to an imbalance in how bones build up and break down. In normal bone, there is a balance in how often old bone is broken down and new bone is formed. In bones with Osteoporosis, the speed at which old bone is broken down is faster than the speed at which new bone is formed, resulting in brittle bones. This puts people with Osteoporosis at increased risk for breaking a bone if they fall. Their bones can be so brittle that, in severe cases, they can break by simply bending over or coughing hard. The most common bones fractures in people with Osteoporosis are in the spine, hip, shoulder or wrist.
Osteoporosis can happen in men and women of all races, however, it is most commonly seen in white and Asian women who are post menopause. Other groups at risk include:
The good news is that there are things you can do with to decrease your risk of developing Osteoporosis. These include:
If you or a family member is at risk for Osteoporosis, it is a good idea to talk to your doctor about testing for it. Certain medications are commonly prescribed to help prevent the onset of Osteoporosis in at-risk groups or slow its progression for those with Osteoporosis.
Probility’s ProWellness Health & Fitness Center has a ProHealthy Aging program with certified fitness specialists who can teach you safe ways to strengthen your bones and muscles. Such exercises emphasize loading the spine in a neutral position and strengthening key muscle groups to help improve posture. The fitness specialists can also work on balance and stability, thereby decreasing fall risk for those at particular risk of breaking a bone if they fall. Research supports the use of resistance exercise to improve bone density and reduce risk of fracture in individuals with Osteoporosis.
Wilhelm M et al. Effect of resistance exercises on function in older adults with osteoporosis or osteopenia: a systematic review. Physiotherapy Canada 2012;64(4);386-394.
Giangregorio LM et al. Too fit to fracture: exercise recommendations for individuals with oseoporosis or osteoporotic vertebral fracture. Osteoporosis Int. 2013 Nov 27.
By Michelle Reinink PT, DPT, OCS, CIMT Osteoporosis is a condition that affects the bones and typically occurs later in life. It happens due to an imbalance in how bones build up and break down. In normal bone, there is a balance in how often old bone is broken down and new bone is formed. In bones with Osteoporosis, the speed at which old bone is broken down is faster than the speed at which new bone is formed, resulting in brittle bones. This puts people with Osteoporosis at increased risk for breaking a bone if they fall. Their bones can...read more
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