Do something you enjoy daily! Find a Friend to Workout with and Stay Active! Take a minute each day to walk, stretch, do yoga, Tai Chi, and just breathe!
Eat a Nutritious Balanced Diet! Select your food wisely. Be aware of balancing your calories and also your energy expenditure. Eat earlier in the day. Take a walk after your large meal. Eat fruits and veggies, about 1gm of protein per kg of body weight (for example a 150# is 68 kg and needs 68 gm of protein or 1/2 cup), and add a sweet or two in for good measure.
Cultivate your Spiritual Health and Wellbeing! Don’t forget to take some time just for you. To think. To Meditate. To pray.
Happy Healthy Holiday and New Year!
Tips if you have osteopenia and osteoporosis.
- Weight bearing exercises
- Calcium with Vit D
- Regular examination after 65 or family history or postmenopausal
As we age, we lose bone mass and the quality of our bones decline, e.g. bone health.
After the age of 30 our bone mineral density declines. Bone mineral density is measured by the amount of bone at your hip and at your lumbar spine by a special test called a DEXA scan (Dual-energy X-ray absorptiometry).
Bone mineral density measurements are recommended at and after the age of 65 for both men and women and post menopausal. (CDC)
Men lose 1% of BMD per decade and women about 2.5% of BMD per decade. Bone mineral density refers to amount of bone per volume whereas is related to the internal bone architecture. Bone quality has been vastly ignored. http://www.mdedge.com/ccjm/article/95089/endocrinology/bone-density-vs-bone-quality-whats-clinician-do
Many times we have changes in our diet and nutrition that contribute to loss of bone health.
We require sufficient doses of calcium plus vitamin D. What is the optimal dose? A combination of food sources as well as supplements outlined in the following reference.(https://www.nof.org/patients/treatment/calciumvitamin-d/)
Also we begin to lose muscle mass and add around age 50. Both men and women can lose muscle mass. Men lose muscle mass about 1% per year and woman about 2% per year depending upon physical activity. (Check)
Muscles contribute to pull on the bone and can actually enhance our billing mineral density. Lack of sufficient physical activity can lead to loss of muscle strength, power, and endurance. Muscle mass can be regained through physical activity and exercise through and beyond age 90. Muscle health is important to prevent fall. Falls may lead to a fracture if somebody has osteoporosis or osteopenia. Weight-bearing activities and exercises are recommended to minimize loss of bone.
Weight-bearing activities can also enhance balance, strength, and flexibility if done correctly under the supervision of a exercise expert. Some activities that are recommended are walking, strength training, jumping, and prior to starting any new activities we should be reminded that we need to progress slowly and gradually.(CDC)
People who are at risk most risk for osteopenia and osteoporosis are:
3) Low body weight
4) Family history
5) Lack of physical activity and weight bearing exercises
Osteopenia and osteoporosis can be minimized through nutrition and physical activity and individualized exercise prescription.
Please contact your PCP and/or physical therapist today to minimize your risk and maximize your healthy and active function for Quality of life. Health check up yearly is important to make sure we keep tabs on our bodies! Early detection of disease or bone loss can minimize our losses in the long run.