Osteoporosis is a condition that is associated with lost bone density and an increased risk of fractures. Although it can happen to anyone at any age, it is most common in post-menopausal women. Many sufferers are unaware they have osteoporosis until they experience a fracture caused by weak bones. In time, the bones can become so weak that even sneezing can cause a break. Fortunately, an orthopedist can provide treatment for fractures and to reduce the risk of future bone loss. There are also steps you can take to reduce your chances of developing osteoporosis. Here is what you need to know.
Eat a Healthy Diet
Choosing a healthy diet with a balanced variety of foods will protect your bone health. Opt for foods that are rich in calcium, vitamins D, C, and K, magnesium, and potassium. Good food choices include fatty fishes, low-fat dairy products, leafy green vegetables, papayas, potatoes, and oranges. You can also choose foods that are fortified with calcium and vitamin D, including breakfast cereals and some types of juices.
Weight-bearing and muscle-strengthening exercises both help to keep your bones strong. Weight-bearing exercises include high and low-impact cardiovascular exercises, such as dancing, jogging, and walking on a treadmill. Muscle-strengthening exercises include using free weights, weight machines, and exercise bands. Stretching and posture exercises are also helpful if you have osteoporosis, since they improve your balance and reduce your risk of falls.
Consider Taking Supplements
Calcium and vitamin D are essential to bone health , but not everyone gets an adequate amount through the foods they eat. Women need 1,000 mg of calcium daily before age 51, and 1,200 mg daily after. Men require 1,000 mg daily up to age 71 and 1,200 mg daily after. Both men and women require 400-800 IUs of vitamin D daily before age 50 and 800-1,000 IUs daily after. If you don’t think you are getting enough, talk to your orthopedist about taking supplements.
Able Orthopedic & Sports Medicine offers treatment for osteoporosis in Queens alongside care for sports injuries and other orthopedic conditions. To find out if you are at risk for osteoporosis, please call (718) 897-2228 for an appointment.