Podcast #5: What should you do for Osteoporosis or Osteopenia?
Bone health is often overlooked, but it's crucial for maintaining independence and preventing fractures as we age. Osteoporosis and osteopenia, characterized by low bone density, can weaken and brittle bones. Thankfully, there are steps we can take to strengthen our bones and combat these conditions.
Understanding Osteoporosis and Osteopenia
Osteoporosis and osteopenia are often silent diseases, meaning you may not experience any symptoms until a fracture occurs. A DEXA scan is the primary tool for diagnosis, measuring bone density in the hips and spine. A t-score is then used to interpret the results. A t-score between -1.0 and -2.5 indicates osteopenia, while a score below -2.5 signifies osteoporosis.
Exercise: The Key to Bone Health
While medications play a role in managing osteoporosis, exercise is the cornerstone of treatment. Weight-bearing exercises, like walking, running, and lifting weights, are essential. These exercises stimulate bone growth and make them denser.
Impact Training: Adding a Boost
Impact training, such as jumping or plyometrics, can enhance bone health. The impact forces your bones to adapt, leading to increased bone density. Start gradually and progress slowly to avoid injury.
Beyond Exercise: Additional Tips
Diet: Ensure adequate calcium and vitamin D intake, which is crucial for bone health. Aim for 1,200mg of calcium and 600 IU of vitamin D daily.
Fall Prevention: Maintain good balance and practice fall prevention exercises to minimize the risk of fractures.
Lifestyle Changes: Avoid smoking and excessive alcohol consumption, as these habits can weaken bones.
Remember, consistency is vital. Regular exercise, a healthy diet, and fall prevention measures can significantly improve bone health and reduce the risk of osteoporosis and osteopenia. Consult your doctor for personalized guidance and a bone health assessment.
