The best approach for treating age-related bone loss is reducing the risk of a bone fracture. Improving exercise and diet are important first steps. Show The Importance of ExerciseExercise makes bones stronger. Consider:
If you have osteoporosis, talk to your healthcare provider before starting any type of exercise so you don’t get hurt. You may need to see a physical therapist to learn the exercises that work for you. Weight-Bearing ExercisesThis type of exercise works against gravity to strengthen muscles and put healthy stress on your bones. Try to do 30 minutes of this exercise most days of the week. You do not need to do it all at once. Breaking up the 30 minutes throughout the day works just as well. There are two types of weight-bearing exercises:
Muscle-Strengthening or “Resistance” ExercisesThese exercises work against gravity or against another form of resistance. They can use weights, weight machines, elastic exercise bands, or your own body. The exercises should be done two or three times per week. Yoga and pilates use many resistance techniques. If your bones have lost significant mass, these forms of exercise may harm you. Check with your healthcare professional or physical therapist to make sure that your exercise choices will not harm you. Non-Impact Physical ActivitiesOther types of exercises can help prevent falls and fractures. These exercises need to be done daily. They include:
Importance of DietCalciumBones and teeth need calcium more than any other mineral because it is their main building block. Our bodies lose calcium every day, so it is important to eat foods high in calcium. Many older people tend to eat fewer foods rich in calcium. This is often because milk, cheese, or yogurt become harder to digest. Older adults are more likely to have problems digesting lactose (a sugar found in milk). Many lactose-free dairy products are now available, including milk and ice cream. Certain aged cheeses (such as very sharp cheddar) and yogurts are naturally low in lactose. Most healthcare professionals recommend getting at least 1,200 mg of calcium every day. The best way to get enough calcium is to eat calcium-rich foods such as dairy and leafy, dark greens. Many other foods can also have a lot of calcium. They include.
Calcium supplements are inexpensive and readily available. The supplements are absorbed best in divided doses (for example, 600 mg at a time).
You should not take more than 2,500 mg of calcium daily from supplements. If you do, you raise your risk of developing kidney stones, especially women who have had menopause. Dietary sources of calcium may lower your risk of kidney stones. Vitamin DYour body needs this “sunshine” vitamin to be able to use calcium. Normally, the body makes vitamin D when skin gets direct exposure to sunlight. Risks of not getting enough vitamin D are related to:
You can get extra vitamin D by:
Medication TreatmentsTreatment with medications is appropriate for older adults who have:
Several medications are available to treat bone loss. You need to talk to your healthcare professional if you have any side effects. If you develop new jaw, groin, or thigh pain, you need to report this to your healthcare professional. What are at least 3 treatments for osteoporosis?These include:. Alendronate (Fosamax), a weekly pill.. Risedronate (Actonel), a weekly or monthly pill.. Ibandronate (Boniva), a monthly pill or quarterly intravenous (IV) infusion.. Zoledronic acid (Reclast), an annual IV infusion.. What are treatment options to prevent osteoporosis?Some of the most important aspects of preventing osteoporosis include eating a healthy diet, getting regular exercise, and avoiding smoking. These recommendations apply to men and women.
What is the best prevention for osteoporosis?Regular exercise is essential. Adults aged 19 to 64 should do at least 2 hours and 30 minutes of moderate-intensity aerobic activity, such as cycling or fast walking, every week. Weight-bearing exercise and resistance exercise are particularly important for improving bone density and helping to prevent osteoporosis.
What are 3 ways that can help to maintain healthy bone density?What can I do to keep my bones healthy?. Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. ... . Pay attention to vitamin D. ... . Include physical activity in your daily routine. ... . Avoid substance abuse.. |