Fight Back Against Osteoporosis
It’s great to be a woman…until, of course, you begin to age! Necks sag, arms jiggle, but even more importantly, we can be faced with the weakening of our skeletal bones as our estrogen begins to “dry up”. This condition of bone deterioration is known as osteoporosis, osteo- meaning bone and –porosis meaning porous or holey (not the religious kind!). Osteoporosis a progressive demineralization of calcium from our bones which can leave us at increased risk for fractures (hip, spine, etc.). A diagnosis is typically made following an X-ray or bone density test.
If you “bone up” on these Bone-Friendly ABC’s, you can protect yourself from excessive bone loss and preventable possible skeletal fractures.
A= Awareness
Be aware that no woman is exempt from this bone demineralization possibility as time goes by. It’s something you will have to face head on if you are to gain victory.
B= Bone-Friendly Prescription Medications
For those with osteoporosis, there are prescription medications such as Boniva® and Fosamax® which have been shown to slow and even reverse bone loss. Consult your physician to determine whether this is the right course of action for you.
C= Calcium
Supplement your diet with calcium rich foods (i.e. yogurt, figs, kale) and add a nutritional supplement of 1000 mg of calcium per day for extra insurance (500mg, 2x/day, for women over 50).
D= D Vitamin
Calcium is best absorbed by the body (bones) when coupled with vitamin D. For that reason, most calcium supplements are now paired with this vitamin. Vitamin D is produced by the skin when exposed to the sun and is found in milk-based products.
E= Exercise, specifically of the weight-bearing kind
One of the best things you can do to prevent the calcium from leeching out of your bones is to perform regular weight bearing exercise, such as walking, running, jumping or dancing. Floor exercises which have you lifting your body weight against gravity are super helpful too (i.e. squats, lunges).
F= Fall prevention
As you get older, make sure your living environment is free from fall hazards such as throw rugs, floor clutter (kicked off shoes), or poorly lit areas where foot traffic is common.