Osteoporosis is a weakening and thinning of the bones. A relatively minor injury or fall can result in a fracture if you have osteoporosis. Spine and hip fractures commonly occur in people with osteoporosis, which can lead to severe disability. While some amount of bone loss is to be expected as you age, there is a lot you can do to preserve your bone mass or slow down bone loss. As May is Osteoporosis Prevention Month, here are 7 tips for osteoporosis prevention:
- Exercise: Any kind of exercise that puts stress on the bones including aerobics, jogging, walking, bodyweight exercises, free weights, or resistance bands can improve bone density. If you have a medical condition, be sure to consult your doctor before starting a vigorous exercise program.
- Eat Healthy: Eat plenty of vegetables as they are rich in vitamin C which helps in the formation of bone cells, protein-rich foods to build the muscles that support your bones and joints, and calcium for strengthening your bones.
- Supplement Calcium: The total daily calcium recommendation for adults is around 1000 to 12000 mg per day. If you are unable to meet this through diet alone, calcium supplementation should be considered.
- Supplement Vitamin D: Although our bodies can produce this vitamin on exposure to sunlight, taking a vitamin D supplement may be necessary to ensure the proper absorption of calcium to strengthen the bones.
- Stop Smoking: Blood supply to the bones is significantly reduced in smokers which causes bone degeneration.
- Limit Alcohol: Research studies have demonstrated that regularly consuming more than 2 drinks per day increases the risk for osteoporosis.
- Get a Bone Density Test: A simple and quick test can measure your bone mineral density and determine if treatment is necessary to improve your bone health.
It is estimated that more than 10 million Americans have osteoporosis, but because there are no symptoms in the early stages many people may not be aware that they have this condition. Bone density testing and other advanced diagnostic tools can help identify people with low bone mass and osteoporosis. Book an appointment with the orthopaedic specialists at NewportCare Medical Center to evaluate your bone or joint condition.
NewportCare Medical Group is a comprehensive specialty group located in Newport Beach, California specializing in advanced non-surgical and surgical treatments for a wide range of orthopedic conditions.