6 Steps to Help Prevent Osteoporosis
Did you know:
- 10 million Americans have osteoporosis
- 44 million are at risk due to low bone density
- 1 of every 2 women, and 1 of every 4 men, will break a bone in their lifetime due to osteoporosis
What are the Symptoms?
You may have no symptoms until a bone breaks! Broken bones are the most common problem for people with osteoporosis – and often it’s the hip, arm or wrist that breaks. The bones of the spine are also affected by osteoporosis – over time, the bones of the spine can collapse on themselves causing loss of height, back pain and stooping posture.
So What Can I Do About It?
Talk with your healthcare provider about your bone health and the keys to preventing or managing osteoporosis. He or she may recommend a bone density test – or DXA scan.
Call 425.899.2831 to schedule an appointment at EvergreenHealth in Kirkland.
How Can I Prevent Osteoporosis?
Here are six simple steps to help you improve your bone health and prevent osteoporosis:
- Take a daily calcium supplement and vitamin D supplement if your healthcare provider recommends it.
- Do weight-bearing physical activity and muscle-building exercises.
- Don’t smoke and limit your alcohol intake.
- Eat a healthy diet filled with low-fat milk and dairy products, green leafy vegetables, citrus fruits and shellfish.
calcium is essential for bone health.
- Talk to your healthcare provider about when you should have a bone density test (DXA Scan). An order is required from your primary care physician prior to scheduling your exam.
- When you and your physician determine it is right for you, take an osteoporosis medication.
Try these Calcium-rich Foods
Calcium is essential for bone health. The best way to get calcium is from the foods you eat. Here is a short list of calcium rich foods. Some are obvious but some might surprise you!
Move that Body – Work Out to Improve Your Bone Health!
Weight-bearing and muscle-strengthening exercises are important for preventing osteoporosis and enjoying good bone health. Be sure to talk with your doctor before beginning any new exercise program. A few fun ideas to help get you started:
- Take a brisk walk. Walking is good for bones!
- Include muscle-strengthening exercises in your workout – use a pair of light dumbbells or try out some resistance bands.
- Join a gym or sign up for a group exercise class. Working out is more fun when it’s social.
- Go dancing! You won’t even realize you’re exercising.
- Try a new sport or activity such as jumping jacks and jump rope.