As a registered nurse who works with aging adults, I always find it important to educate others on osteoporosis. Osteoporosis is an age-related change that has the most impact on our lives as we get older. Did you know that osteoporosis is highly treatable and a highly preventative disease?
Osteoporosis is very common in aging adults due to the breakdown of bone and diminished calcium absorption. This disease is usually silent because a person does not know they have it until there is a fracture. What puts you at risk for osteoporosis?
• Age 65 or older
• Inadequate physical activity
• Family history of osteoporosis
• Low calcium intake
• Smoking
• Certain medications
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What can you do to prevent osteoporosis? There are certain things that you cannot change to lessen your risk of this disease such as age, ethnicity and family history. But there are many things you can do to decrease your risk and keep you safe. Here are a few preventative measures you can take:
• Weight-bearing exercise: Why weight-bearing? Because it is the best for your bones as it forces you to work against gravity. Recommended activities are walking, hiking, jogging, climbing stairs, weight training or dancing. One-half hour daily is recommended.
• Muscle strengthening exercises such as yoga, swimming, massage, acupressure and tai chi.
• If you smoke cigarettes, STOP!
• Limit alcohol intake.
• Maintain an adequate calcium intake: Keep a food journal, and if your diet does not contain at least 1,000 milligrams of calcium per day, then you may increase your calcium intake by changing your diet or taking a daily calcium supplement.
• Maintain an adequate intake of vitamin D in your diet. You may add a vitamin supplement if needed to assure daily intake of at least 800-1,000 IU of vitamin D. Food sources of vitamin D include egg yolks, saltwater fish and liver. Many people obtain enough vitamin D naturally; however, studies show that vitamin D production decrease in the elderly, in people who are housebound and for people, in general, during the winter. Adults should have vitamin D intakes of 600 IU up to age 70, and those over 70 should increase their intake to 800 IU daily.
Talk to your physician before adding supplements to your diet.
If you are at risk for osteoporosis, speak to your physician about screenings such as bone density tests and other preventative measures.
Take control of your health!