How to prevent osteoporosis | HealthPartners Blog

Osteoporosis is a situation through which the body loses bone mass, main to weaker, extra brittle bones and a danger for extra frequent fractures and breaks. Around 10 million Americans have osteoporosis, and 40 million have low bone density. Osteoporosis is extra doubtless to develop as you age, particularly for women.

Known as a “silent disease,” osteoporosis signs aren’t all the time simple to detect. Most folks don’t suspect they’ve osteoporosis till their first fracture.

While this may occasionally sound a bit regarding, you’ve choices. There are loads of healthy way of life and self-care behavior modifications you can also make to assist prevent osteoporosis.

How to cease osteoporosis

As we age, our danger of osteoporosis and different bone density points will increase. This is very true for women, as menopause can affect bone density. And whereas osteoporosis can’t be “stopped” as soon as it begins, there are measures you possibly can take to sluggish its progress, and to handle it as soon as it does.

After 50, behavior modifications like exercise and food regimen could make an enormous distinction in sustaining good bone health. Physical remedy and drugs also can assist handle or prevent osteoporosis from worsening over time so you possibly can stay pain-free and energetic.

Preventing osteopenia from changing into osteoporosis

The stage earlier than osteoporosis is named osteopenia – a loss of bone mass or density. Osteopenia is detectible solely by a bone scan. While osteopenia doesn’t all the time progress to osteoporosis, it tremendously will increase your danger of growing it – particularly in case your osteopenia goes untreated. Getting an osteopenia prognosis is a crucial step in slowing bone density loss, as beginning therapy can assist you prevent this situation from turning into osteoporosis.

Lifestyle modifications for stopping osteoporosis

There’s no single, one-size-fits-all answer to stopping osteoporosis. But a mix of behavior and way of life modifications can set you up for a more healthy future.

How to enhance bone density with exercise

Whether you’re susceptible to growing osteoporosis or managing an osteopenia prognosis, building bone density via bodily exercise is likely one of the most necessary instruments in your toolbox.

Weight-bearing exercise and bone strength

Weight-bearing exercises use gravity to apply resistance to your bones and are nice for osteoporosis prevention. They assist construct bone density and stimulate bone tissue manufacturing. Common weight-bearing exercises embody strolling, jogging, stair climbing, dancing and aerobics.

Strength training for higher bone health

Another type of exercise that’s helpful for osteoporosis prevention is strength training. This can embody utilizing free weights and exercise machines and utilizing your body’s personal weight to promote muscle and bone strength – suppose squats, planking and sit-ups. Regular strength training can assist fortify your muscle groups, which pull in your bones, strengthening and selling bone development.

Before getting started, contact base along with your physician, particularly you probably have an osteopenia prognosis. You don’t need to bounce into high-impact bodily exercise that places you susceptible to breaks, sprains and different accidents.

Foods that may assist prevent osteoporosis and osteopenia

A healthy food regimen for seniors could make an enormous distinction in osteoporosis and osteopenia prevention. Your focus ought to be creating a various, colourful plate full of various vitamins – suppose extra entire, healthy meals and fewer prepackaged snacks filled with sugar, saturated fat and salt.

Adding a few of these meals to your food regimen could assist enhance bone strength:

• Dark leafy greens like kale, collard greens and bok choy are wealthy in calcium and vitamin Okay, each necessary vitamins for higher bone health.
• Citrus fruits resembling grapefruit and oranges are wealthy in vitamin C, which has been proven to assist prevent loss of bone density.
• Healthy proteins can assist you construct muscle and stimulate bone development. And the perfect half is that protein may be discovered in lots of various kinds of meals, together with lean meats, nuts and legumes. Look to meals like:
  • Lean fish like fresh-caught salmon, sardines and pilchard
  • Soy-based proteins like tofu, which additionally contains calcium and isoflavones for serving to stave off bone points
  • Whole grains made with fortified flour like whole-grain bread, brown rice and oatmeal – these meals additionally include added fiber and potassium
  • Nuts and seeds, like sunflower seeds and almonds, include fiber, calcium and magnesium, all building blocks for stronger bones

Does milk prevent osteoporosis?

We’ve all heard in regards to the bone health advantages of milk, which is broadly often called an important supply of calcium and vitamin D. However, stopping osteoporosis isn’t so simple as ingesting a glass of milk a day.

In truth, analysis on the connection between dairy and osteoporosis prevention is blended. Some research counsel that dairy-rich meals can assist construct higher bone strength, however some warning towards overconsumption.

So proceed with moderation and selection. Milk, milk options like soy and oat, and different dairy merchandise resembling yogurt and cottage cheese are an important a part of a food regimen that enhances bone health. But dairy ought to be simply one of many many food sorts you add to your day by day consumption.

Osteoporosis-fighting nutritional vitamins and dietary supplements

There are many essential vitamins that may help in sustaining and even strengthening your bones, serving to you battle the chance of growing osteoporosis.

Calcium

Calcium is likely one of the most plentiful minerals within the body and is saved largely in your bones, serving to them keep sturdy and healthy. Consume 1,000 to 1,200 milligrams of calcium a day in case you’re over the age of fifty.

Vitamin D

Vitamin D helps bones take up the calcium that your body will get from food or dietary supplements. It additionally facilitates muscle and immune system strengthening. Adults over 50 ought to have at the least 600 to 800 IU of vitamin D every day.

Vitamin Okay

Vitamin Okay is understood to assist enhance bone mineral density, fortifying your bones towards the chance of damage or fracture. Most tips suggest that seniors get 90 to 120 micrograms of vitamin Okay a day.

Magnesium

Much like vitamin Okay, magnesium is assumed to assist enhance bone mineral density, strengthening your bones and stopping damage. Seniors ought to shoot for 320 to 420 milligrams of magnesium every day.

While it’s greatest to get key nutritional vitamins and vitamins via entire, healthy food, generally that’s not all the time an possibility. If you’re wanting to add a complement or two to your bone health-building routine, start along with your physician. They’ll have the option to let you know which you’re in want of and the way a lot you’ll want to get started.

Some dietary supplements can work together with prescribed drugs, impacting absorption ranges or growing your possibilities of unwanted side effects. Working alongside your physician will provide help to prevent medication interactions and make sure you don’t unintentionally get an excessive amount of of a single nutrient.

Other way of life decisions

Diet and exercise aren’t the one issues you are able to do to increase bone health. There are different way of life modifications you can also make that can assist prevent osteoporosis or osteopenia.

Getting common bone density screenings and checkups can assist make sure you’re staying in a healthy vary. Experts suggest testing each two years, however your physician might want to do that extra frequently if osteoporosis runs in your loved ones otherwise you’ve proven indicators of weakened bone density.

Also, we’ve talked quite a bit about issues you are able to do to prevent bone points, however there are issues to not do as effectively. Smoking has been linked to a decrease in bone mass, compromising the health and performance of your bones. Quitting smoking is a good way to make sure that your bones keep healthy and powerful. Also, common alcohol consumption has been proven to lower the body’s absorption of calcium and vitamin D, each vital vitamins for strengthening and sustaining bone health.

Lifestyle modifications are efficient and mandatory for stopping osteoporosis and osteopenia, however generally the perfect factor you are able to do is get skilled assist. If you’re involved about your bone health or suppose you’re susceptible to growing osteoporosis, it’s time to converse along with your physician. They’ll assist monitor your bone density ranges, assess signs, and assessment extra therapy choices.

Start with a Medicare Annual Wellness Visit

Looking for alternative to discuss along with your physician about osteoporosis? Start along with your Medicare Annual Wellness Visit. It’s an ideal time to speak about any present signs you’ve and to see in case you want any extra exams or therapies.