Keeping Your Bones Healthy this May for Osteoporosis Prevention Month

Did you know that osteoporosis literally means porous bone? Osteoporosis is a disease in which the bones become brittle and weak, making them more susceptible to breaking. Approximately 10 million Americans live with this disease, and 44 million are at an increased risk of developing it. May is Osteoporosis Prevention Month, a perfect time to discuss lowering your risk of developing this disease.

There are many factors that determine who will develop osteoporosis. They are modifiable and unmodifiable, meaning that some risk factors you have no control over while others can be mitigated with lifestyle changes. Becoming aware of what your risk factors are is important.

There are three important lifestyle modifications you can focus on to decrease your risk of developing osteoporosis. These include getting enough calcium, vitamin D, and exercising daily to promote bone health.

Know Your Risk Factors

Certain people are more likely to develop osteoporosis than others. Women have a greater risk of developing osteoporosis because women have less bone tissue and lose bone more rapidly than men. The risk factors that increase the likelihood of developing osteoporosis are noted below:

Women older than age 45 or 50.
Early menopause.
Chronic, long-term steroid use.
Family history
Sedentary lifestyle with little or no weight-bearing exercise.
Low calcium intake.
Alcohol abuse.
Cigarette smoking.
High caffeine intake.

It’s important to speak with your doctor regarding your risk for developing osteoporosis and to determine if you are in need of a Bone Density Test.

Keep Your Bones Strong and Prevent Osteoporosis with Your Diet

Maintaining bone strength is key to lessening your risk for osteoporosis. To build up and maintain bone strength you need to eat a well-rounded diet with adequate calcium and vitamin D.

Eat more Calcium-Rich Foods: Calcium assists in keeping your bones healthy and strong, it’s also used for nerve function and muscle movement. When you don’t take in enough calcium, your body takes calcium from your bones to meet its needs.

The recommended dose* for those under 50 years old is 1000 mg daily and for those over 50 years old is 1200 mg daily. You can increase your calcium by eating and drinking dairy products such as milk, cheese, and yogurt. Many foods are fortified with calcium such as bread, almond milk, and cereals.

Get Your Daily Dose of Vitamin D: Vitamin D is needed to absorb the calcium you consume! Your skin can make vitamin D from sun exposure; however, it varies throughout the year. That is why during the winter months it is recommended you take a supplement.

The recommended dose* for those under 50 years old is 400-800 IU daily and 800-1000 IU daily if you’re 50 years or older. Food sources include fish scubas salmon, cod, tuna, and sardines.

Staying Active

Some exercises can help build bone density and slow bone loss. There are two types of exercises that are important for building and maintaining bone mass and density: weight- bearing and resistance exercises.

Weight-bearing exercises are those that make your body work against gravity, such as running, walking, stair-climbing, dancing, and tennis. These are exercises in which your feet and legs are bearing your weight. Each time your foot hits the ground you apply stress to your bones, which respond by maintaining or sometimes increasing their strength, which can be measured in terms of increased bone mineral density. The higher the impact of the activity contact, the greater the benefit to your bones.

This is why weight-bearing exercises that include running or jumping are of greater benefit to your bone health than gentler weight-bearing exercises such as walking. Swimming and bicycling are not weight-bearing, although they are great aerobic exercises.

To maintain the bone-strengthening benefits of weight-bearing exercise, you need to keep up the exercise regularly, for the long term. If you stop exercising, the benefit wears off. Experts advise 30 minutes of weight-bearing exercise every day to maintain bone health.

The second type of exercise that is important for bone health is resistance exercises which use muscular strength to improve muscle mass and strengthen the bone. These activities include weightlifting, such as using free weights and weight machines found at your local gym. Incorporating resistance training 2 or 3 days a week, for 30 minutes per session, has been shown to help maintain healthy bones.

Additional suggestions to keep your bones healthy and strong:

When sitting for long periods of time, stand up for 5 minutes every hour.
Walk and stand as often as possible within the course of your daily activities.
Try to stand as erect as possible, lifting your head up towards the ceiling.
Wear soft-soled shoes and thick socks to decrease shock on weight-bearing joints.
When lifting, avoid bending from the waist to get objects off the floor or in low places. Bend with your knees instead. Keep your back straight when bending.

*Speak with your doctor before taking supplements and beginning any exercise programs.