Osteoporosis is a disorder that causes severe bone loss. It is most common in women. The risk for osteoporosis is higher for women who are thin, age 50 or older or of Caucasian or Asian descent. It also occurs in men. Having osteoporosis puts a person at a higher risk for:
- bone fractures
- disability
- loss of independence
- death
This is why it is so important to make your bones as strong as possible. People who build bone mass report they feel stronger and more capable on their feet. I have always tried to build bone mass and I do feel stronger and more capable on my feet. At the age of 3 I suffered from a calcium deficiency which created a hole in my right ankle bone. I received treatment. As I grew into early childhood, I fractured that ankle at least 3 different times. The bones were weak and easily fractured. I know how important it is to take enough calcium, Vitamin D and to maintain weight bearing exercises.
Experts tell us there is no one magic way to build bone mass. The following tips can help:
- a Dexa scan detects osteoporosis and less severe bone loss
There isn't one magic way to build bone mass. It takes a number of the following strategies.
- A dexascan detects bone loss
- exercise exerts force on the bones, stimulates them to add cells and spends up the process of building bone mass, use stair climbing, any activity that involves jumping such as aerobic workouts or dancing, strength training with free weights, resistance bands or your own body weight
- always receive clearance from your doctor before exercising and work with a physical therapist to develop a program tailored to your needs
- aim for 150 minutes of moderate-intensity exercise per week for cardiovascular health
- do strength training for 20 to 30 minutes, two or three times per week
- get enough calcium and Vitamin D
- consider medication as advised by your personal physician
- make lifestyle changes such as stop smoking and/or excessive alcohol use as these can interfere with bone health
- get rid of fall hazards in your home such as floor clutter, throw rugs, slippery bathroom floors, always use a nonslip rubber mat in the tub and install grab bars.
source: Harvard Health Newsletters
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