Osteoporosis Prevention Plan
Doctor DiscussionMake an appointment with a specialist to talk about osteoporosis risk factors. If you are 40 years of age or older, take some time to review the list of potential risk factors to discuss. An individual’s response can help prepare for this healthcare discussion.
- The individual has had a bone fracture as an adult – wrist, hip, spine, etc.
- History of osteoporosis in family – mother, sister, father.
- Body Type – small, medium, large frame.
- Body Shape – Thin, frail, overweight, obese.
- No regular exercise.
- Tobacco use – smoke, vaping, chewing, etc.
- Alcohol consumption – Drinks 3 or more times a week, sometimes binge drinks.
- Diet does not include calcium – milk, yogurt, or vitamin D – cheese, eggs.
- Occasional crash diet.
- Eating disorders – anorexia, purging, bulimia.
- Corticosteroid/s use and/or anti-convulsant medication/s use.
- Less stability on feet.
- Experiences occasional falls.
- Women – 45 or younger, beginning of menopause, 50 or older, post-menopause.
- Men – Diagnosed with low testosterone levels.
Learn Your T-scoreA bone mineral density test is the most dependable way to predict and detect osteoporosis. It is a painless test and can take around ten to thirty minutes to complete. The T-score is a number that lets an individual know where their bone density it and if it is good or not so good.
Build Bone MassBone mass can be built up by including weight-bearing and resistance exercise into a regular workout. The difference between weight-bearing and resistance exercises is that weight-bearing uses the bone/s and muscle/s to work against gravity. Walking, jogging, and dancing, are examples of weight-bearing exercises. Weight lifting or free weights are examples of resistance exercise. Here the body’s muscular strength is being utilized. This helps build bone mass and strengthen muscles.
Calcium/Vitamin D Rich DietTaking the time to nourish the body properly will help with osteoporosis prevention and achieve optimal health. Calcium and vitamin D won’t completely prevent or cure osteoporosis, but it is essential to include these minerals and vitamins in your diet daily. If an individual is lactose intolerant, there are fortified food products like orange juice and cereal/s to help meet daily mineral/vitamin requirements. Check out the best and worst foods for bones. Supplements are another option to help boost calcium and vitamin D. Your doctor will know how much calcium and vitamin D you need. Taking too much is not being health-wise. Taking too much of a supplement can make an individual sick. Registered Dietitians and Health coaches can educate on making wise food and supplement choices. A doctor can aid in finding either in your area.
Stop SmokingSmoking increases the risk of osteoporosis. Smoking affects pretty much every organ in the body. Smoking interferes with the body’s ability to absorb calcium and lowers the hormones the body needs to build and keep the bone mass. Quitting will decrease the risk of cancer, heart, lung disease, and osteoporosis.
Reduce AlcoholToo much alcohol consumption causes poor nutrition. Poor nutrition causes bone density to decline, which leads to osteoporosis. And alcohol increases the risk of falling. Falls are one of the leading causes of spinal/other bone fractures. So contact your doctor or chiropractor and discuss an osteoporosis prevention plan.
Personal Injury and Chiropractic
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Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
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