Podcast #11: I HAVE OSTEOPOROSIS! NOW WHAT?
Fitness for 55+ Podcast - Episode #11: I HAVE OSTEOPOROSIS! NOW WHAT?
In this episode of Fitness for 55+ Podcast we delve into a topic that concerns many as they age: osteoporosis. If you've recently received a diagnosis of osteoporosis or osteopenia, or you're concerned about your bone health, this post is for you. Let's explore the top things to know and actions you can take to improve your bone health.
Understanding Osteoporosis Diagnosis:
Osteoporosis diagnosis typically stems from a DEXA scan, which measures bone mineral density. The results are compared to a younger demographic to assess bone health. Understanding your diagnosis is crucial. It's not always a uniform issue; specific areas may be more affected than others, allowing for targeted interventions.
Taking Control of Your Bone Health:
Nutrition: Calcium, vitamin D, and protein play key roles in bone health. Aim for about 1200 milligrams of calcium and at least 400 IU of vitamin D daily. Protein intake should be around 1 to 1.2 grams per kilogram of body weight, with higher recommendations for those engaging in regular exercise.
Exercise: Both resistance training and impact exercises are essential. Strength training helps load bones, promoting strength and density. Impact exercises, like stomping and jumping, stimulate bone growth. Incorporating these into your routine can significantly benefit bone health.
Understanding your diagnosis, focusing on nutrition, and engaging in appropriate exercises are pivotal in managing osteoporosis. It's not a life sentence; there's much you can do to improve your bone health and quality of life. If you have questions or need guidance, reach out to our community for support.