May is Osteoporosis Awareness Month

Here is the first post from my student from Wheeling Jesuit University,  Kelley Buckman SPT.

May is National Osteoporosis and Prevention Month. Osteoporosis occurs when your bones lose density or mass, making them much weaker. This condition affects an estimated 10 million people, most of whom are women. Osteoporosis increases your risk for fractures. In fact, about one in two women over the age of 50 will break a bone due to osteoporosis. No one wants to break a bone and be in a cast for weeks and then have to go through therapy for weeks or months, so what can you do to help prevent osteoporosis?

The answer is pretty simple really and one that you have heard a lot, I’m sure – eat right and exercise! Vitamin D and calcium are both essential for bone health. Calcium comes from foods like milk, yogurt, cheese and some green vegetables and calcium-fortified products like juices, cereals, snacks, and bread. Adults needs 1,200 mg of calcium each and every day so read labels to see how much you are getting and if you aren’t getting enough, try to focus on eating more calcium-rich foods or consider adding a calcium supplement to your diet.

Vitamin D helps your bones absorb the calcium that you take into your body. The easiest way to get vitamin D is to go outside on a sunny day – your body makes vitamin D from UV rays and stores it for later use. Other ways to get vitamin D are through foods like fatty fish and fortified milk or through a vitamin D supplement. Adults should have around 1,000 IUs of vitamin D every day.

So that covers the eating healthy part, but what is this about exercise? Exercise is essential for bone health; exercising makes bones stronger and decreases the risk for osteoporosis. Exercise doesn’t have to mean going to the gym for hours on end…it can be something as simple as taking an evening walk or going for a bike ride. You should get at least 30 minutes of exercise on most days of the week for optimal bone health. It is especially important to get "weight bearing" exercise such as walking, or weight lifting to get the proper input for bone strengthening.  Always remember to talk to your doctor before beginning any type of exercise program.

Prevention is the key to living a long and healthy life. I’ve given you the keys to prevention, but the rest is up to you! With just a few simple lifestyle changes, you can significantly reduce your risk for osteoporosis so take some extra time to see if you are getting the right amount of calcium and vitamin D and be sure to exercise. In the long run, you’ll be glad you did!

For more information on osteoporosis, please visit the National Osteoporosis Foundation’s website at www.nof.org.

Kelley Buckman, SPT