Osteoporosis
WHAT IS OSTEOPOROSIS?
Osteoporosis is a common but silent disease of the bone. It causes thin and weak bones that are more likely to fracture or break. These fractures can lead to disability or death.
Treatment of osteoporosis starts in childhood by eating a calcium rich diet and getting plenty of exercise. This lifestyle needs to continue throughout your life.
Risk of bone loss:- Being female
- Thin and/or small frame
- Advanced age
- A family history of osteoporosis
- Post-menopause, including early or surgically induced menopause
- Abnormal absence of menstrual periods (amenorrhea)
- Anorexia nervosa or bulimia
- A diet low in calcium
- Use of certain medications, such as thyroid replacements, seizure medicine, prednisone, etc.
- Low testosterone levels in men
- An inactive lifestyle
- Cigarette smoking
- Excessive use of alcohol
WHAT CAN I DO TO PREVENT OSTEOPOROSIS?
You can help keep your bones strong with a healthy lifestyle that includes a balanced diet rich in calcium and vitamin D, exercise, no smoking, and limiting alcohol and caffeine intake.
You can be tested for osteoporosis with a painless screening x-ray called a bone density test. This test is generally performed if you're at risk of developing osteoporosis. This test can detect osteoporosis before a fracture occurs, predict your chances of fracturing in the future, determine your rate of bone loss, and/or monitor the effects of treatment if the test is conducted at intervals of a year or more.
Treatment options for osteoporosis include hormone replacement therapy, alendronate, calcitonin nasal spray, or evista (raloxifene).
Please discuss any questions you may have with your physician.
EXERCISE
Stay Active
Exercise plays a big part in maintaining bone mass no matter what your age. The amount and type of activity you do also plays a part in keeping your bones strong. Weight-bearing and resistance exercises, such as walking, aerobic dancing, and bicycling, are just a few of the activities that are good for your bones.
Important: Check with your health care provider before starting any new exercise program. Stop any exercise that causes pain.
Resistance Exercises, such as weight training, help maintain bones by strengthening the muscles around them. Swimming is also a good choice.
Weight-bearing exercises, such as walking briskly for 30 minutes or more a day, are a great way to maintain bone mass. Try aerobic dancing.
Vary your activities so you exercise all parts of your body. Try tennis, bicycling, or hiking.
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Eat Healthy!
| Age | Dosage |
|---|---|
| 11 - 24 years | 1200 mg per day |
| 25 - menopause | 1000 mg per day |
| menopause | 1500 mg per day if not on hormone replacement; 1200 mg per day if on hormone replacement |
| 65 plus | 1500 mg per day |
- Non- or low-fat milk
- low-fat yogurt
- cheese
- ice cream
- cottage cheese
- sardines
- salmon
- tofu
- oysters
- shrimp
- beans
- macaroni & cheese
- homemade waffle
- kale
- broccoli
- oranges
- wheat bread
If you are still not getting enough calcium, you may need to take supplements.
What is the Osteoporosis Program?
This is a wellness program for members at risk for or diagnosed with Osteoporosis or Osteopenia. Members can call to make an appoinment. You will be scheduled for an initial therapy evaluation that will look at your overall abilities including:
- Physical Skills
- Range of Motion
- Strength & Endurance
- Posture
- Independence in self care tasks; and
- Activity Levels
Initially you will be seen for 3 to 5 visits based on your personal needs. You will then be monitored or reassessed over the next 6 months to ensure compliance and modifications as needed.
Our goal is to help you remain fracture free through prevention/education and training.
Call Member Services for more information and available locations.
For more information on the role of estrogen during menopause go to National Osteoporosis Foundation.
