Osteoporosis — How to Protect Your Bones — Part 2

This is a continuation of information from a seminar I attended called, “Osteoporosis: Taking Steps Towards Bone Health” sponsored by the Virginia Spine Institute and the Spinal Research Foundation. The presenter was Christopher R. Good, MD. Osteoporosis is a serious disease where bone mineral density is reduced. It is a myth that bone loss is not serious. It is a progressive disease and irreversible. Even a minor trauma can cause a debilitating fracture.

What action can you take if you are at risk for osteoporosis? Sure, you can take medication, but there are side effects to prescription medication. Calcium is a must and is best accomplished through fresh fruits and vegetables as well as dairy products. In addition, you can protect yourself by the following:

Calcium and Vitamin D supplementation

Fall prevention

Hip protectors

Balance and exercise programs

There are so many choices for calcium. Check to see that your calcium has Vitamin D added. You can check the absorption rate of your calcium with the vinegar test. Personally, I take coral calcium and if you do the vinegar test, this particular one does not fizz and dissolve immediately. It takes awhile, but it also contains enzymes which help with absorption and digestion. This is particularly important for those with digestive problems.

How much calcium do you need? Here is a guide.

Under 50 years of age: Calcium 1000 mg/day, Vitamin D 200 IU/day

50 and older: Calcium 1200 mg/day, Vitamin D 400 IU/day

70 and older: Calcium 1200 mg/day, Vitamin D 600 IU/day

There are so many more areas of discussion, but if you have the following warning signs, see your medical practitioner right away.

Persistent, unexplained back pain

Loss of height

Can no longer stand upright

Spinal deformities

One of the tests that might be recommended is the bone density test or DEXA scan. According to the spring 2009 issue of the Journal of the Spinal Research Foundation, osteoporosis is classified by a t-score value of greater than -2.5 and osteopenia is classified by scores in the range of -1 to -2.5. The journal states:

Physical activity has been found to have a significant influence on reducing the effects of osteoporosis. As stress of force is placed on the bone (possibly through exercise), osteocytes are activated which will increase bone mass over time. Conversely, decreased load will result in decreased bone mass over time. Research has shown that greater loads and lower repetitions result in greater gains in bone mass, however, any type and amount of loading and resistance has been found to be effective. Physical activity, especially an exercise program involving weight bearing and resisted exercise, has been shown to be effective in preventing the onset of osteoporosis, as well as reversing the effects, if present. Individuals diagnosed with osteoporosis must be cautious when beginning an exercise program. As the disease progresses, certain exercises and positions are contraindicated due to the risk of injury, or more specifically, fracture. Physical therapists are specially trained in exercise prescription and will be able to develop an exercise program that is safe and effective in preventing or treating the effects of osteoporosis. In addition to strengthening, a physical therapist will also address other key topics associated with osteoporosis. These will most likely include posture, balance, strength, flexibility and nutrition.

If you have the symptoms as discussed in Part 1 of this two-part series, be sure see your medical practitioner as soon as possible. Osteoporosis is a progressive and irreversible disease.





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Filed under: Osteoporosis • Senior Health

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