Strength Training = 30 Min. / 3X a week
Exercise can help strengthen bones and slow bone mineral loss. High-and low-impact weight-bearing exercises are also good: jogging, tennis, jumping rope, aerobics and treadmill or elliptical machines (low impact).
Family History = Knowledge is key
Find out if there is a family history of osteoporosis or other bone health issues – if so; discuss them with your medical provider.
Healthy Weight = BMI of 20-25
Being overweight isn’t the only concerns, research has shown that women who are underweight with a body mass index less than 18.5, are at higher risk for osteoporosis than those at normal BMI of 20 to 25.
Side Effects = Talk to your doctor
Medication (such as certain immunosuppressant, thyroid hormone and steroid treatments) can affect bone health. Ask about supplementing with calcium and vitamin D if necessary.
Healthy Diet = 1,000 – 2,000 MG
Get plenty of calcium and vitamin D in dairy products, leafy green veggies, fortified foods, and canned seafood such as sardines, salmon and shrimp. Vitamin D can be obtained in dairy and seafood, beef liver, mushrooms, egg yolks, supplements or sunlight. Don’t smoke and limit caffeine and alcohol drinks.
Vision = Annual check-ups
Stay up to date with vision checks. As you get older, your vision can change. Poor vision can cause a fall risk; you may not be able to see obstacles in your path.
Home Sweet Home = Safety first
Reduce your risk of falls (and broken bones) by making your home fall proof; install shower rails, remove area rugs that can cause slips, tape electrical cords to walls and install lights at the top and bottom of stairs.
Bone Density Test = For women 65+
Women older than 65 should have a bone density test, which can provide a clearer picture about the risk for broken bones. If a bone density test shows your bones are weak, ask your doctor about medications that can help.
This information is not intended as a substitute for professional medical care. Always follow your healthcare professional’s instructions.
No Comments
Comments for Follow these tips for keeping your bones healthy and strong. are now closed.