Osteoporosis
Blanchard Valley's Rehab Program Offers Tips to Help Fight Osteoporosis
By Allison Swisher, PT
Osteoporosis causes bones to become more fragile and more likely to break. It often progresses painlessly, until a break occurs. The most common locations for fractures are the hip, spine, and wrist.
Who is at risk?
Risk factors for osteoporosis are:
- Personal history of fracture after age 50
- Current low bone mass
- Females
- Small frame
- Estrogen deficiency
- Low lifetime calcium intake
- Vitamin D deficiency
- Use of certain medications
The best way to determine if you’re at risk is to ask your physician about a bone mineral density (BMD) test.
Prevention
Preventive measures include:
- Balanced diet rich in calcium and Vitamin D
- Weight-bearing and resistance training
- No smoking or excessive drinking
- Bone density testing and medication when necessary
- Talking to your physician about bone health
Exercise – The Great Equalizer!
The less you use your muscles and bones, the weaker they become. For this reason, a lack of exercise may contribute to lower bone mass or density.
Weight-bearing exercise, including jogging, walking, stair climbing, and dancing will stimulate healthier bone mass and improved muscle condition. Resistance exercise is also recommended and includes free weights and weight machines. Remember, none of these exercises should be performed without consulting your physician and a physical therapist who understands the risks associated with osteoporosis.
How Important is Calcium?
The need for calcium changes as you age. While young children can get by on 600mg/day, those 65 and older need 1500mg/day. Women over 50 also need 1500mg/day, if they are not on estrogen replacement therapy (ERT), and 1000mg if they are taking estrogen.
Many people need to take a supplement if their diet doesn’t provide enough calcium. Vitamin D also plays an important role in calcium absorption and the recommended daily intake is 400-800 IU. Please talk with your physician before attempting to follow any of these guidelines.
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