Osteoporosis is a familiar condition to many of us if only through our awareness of it and the visual picture we imagine must accompany it. It’s likely that the ugly hag who offers Snow White a poisonous apple suffered the effects of osteoporosis on her vertebrae and spine, giving her the stereotypical hunched posture. Cartoon witches not included, more than 50 million Americans suffer from osteoporosis. One in two women and one in four men over age 50 will break a bone due to osteoporosis.
Osteoporosis is a bone disease that causes the natural holes and spaces in our bones to become larger. Bone mass is lost, and as they become less dense, they weaken, become fragile and are more likely to break. Areas more often affected are the hips, spine and wrist bones. It is often referred to as a silent disease because we cannot feel our bones getting weaker and don’t realize there is a problem until a fall occurs and bones end up broken.
Osteoporosis is not a normal part of aging. While there are certain risk factors that cannot be changed (family history, gender, race), there is a wealth of actions you can take throughout your life to keep your bones healthy. Ideally, protection against osteoporosis begins in childhood, and it must continue as we age.The two biggest things you do have control over our diet and exercise.
Diet:
Calcium is an easy one as it is known to keep our bones and teeth strong. Almost all the calcium in our bodies is contained within our bones and teeth. Our bodies cannot produce new calcium, so it is vital to intake calcium from food sources as without enough calcium in your diet, your body will take the calcium it needs from your bones. The National Osteoporosis Foundation recommends that women over the age of 50 have 1,200 mg of calcium each day, and the same amount for men over the age of 70. Calcium can be found in dairy products like milk, cheese and yogurt.
If you are a fan of salmon or tuna, these fatty fishes are also high in nutrients that are good for your bones. As with all well-balanced diets, a rainbow of fruits and vegetables (think green, dark green and more green) will provide calcium, Vitamins D, K, C, as well as potassium and magnesium which are all necessary for keeping bones strong. Vitamin D is especially important because it aids our bodies in the absorption of calcium. Want an easy way to get some Vitamin D? Spend an afternoon in the sunshine … perhaps enjoying some papayas, strawberries or pineapples, as these fruits are also tasty ways to eat your way to healthy bones and teeth.
Exercise:
Exercise has so many positive benefits for our mental, physical and emotional health. To build and maintain bone density, exercises to focus on are weight-bearing and muscle-strengthening exercises.
Weight-bearing exercises do not include lifting heavy weights. Think jogging, running, hiking, tennis or dancing classes. These are more high-impact activities that may not be suitable for someone who already has osteoporosis or has broken a bone. The alternatives for low-impact weight-bearing exercises include using an elliptical or treadmill, machine, low-impact aerobics or a barre class. Muscle-strengthening exercises (or resistance exercises) come in the form of using weight machines, using elastic exercise bands or lifting weights. Activities like Pilates and yoga can also improve strength, bone density, balance and flexibility. However, some moves or positions may not be suitable for a person already diagnosed with osteoporosis. It is important to talk with the instructor before class begins to let them know of any osteoporosis concerns you have so they can tailor the exercises for you. Similarly, if you do not already work out on a regular basis before you take up tennis or hit the weight machines, talk with a trainer or exercise professional to ensure you are performing the exercises in a safe manner.
Since osteoporosis can occur without any signs or symptoms, you can have a Bone Density test to find out how your bones are faring. Early detection allows you to take action to stop the advance of osteoporosis before it worsens. Ask your healthcare professional or the wellness team at Evergreen Senior Living about scheduling a Bone Density test. The test is painless and can be taken from various areas of the body to check the strength of different bones.
