Exercises and Meal Plans to Prevent Osteoporosis

Globally, 1 in 3 women and 1 in 10 men over 55 years of age will have osteoporosis. About 10 million Americans have osteoporosis. Osteoporosis means porous bones. After age 30, our bodies start to experience more bone loss due to decreased levels of osteoblasts, cells responsible for bone formation, unable to keep up with the osteoclasts, cells that help with breakdown of bone, causing loss of bone density over time. As we age, this process increases the risk for fractures and falls. Calcium absorption also decreases with age. Imbalances are more clear in trabecular bones, which results in decline in strength and stability of the bone in the wrists, hips, and spine. People over age 50 are recommended to check their bone density (BMD) annually, so you how much calcium and other types of minerals are in the area of your bones.

BMD can be done with a DEXA scan or low dose x-ray. Normal results are reported as a T-score or Z-score. T-scores compares your results with the bone density of a young healthy adult of your sex. Z-scores compares your bone density results with people of your age, weight, gender, and race.

A normal T-score is -1.0 or above. A T-score between -1 to -2.5 is a sign of early bone loss. Any result below -2.5 likely indicates that you may have something other than aging causing bone loss, such as osteoporosis.

Women with these symptoms may have an increased risk for osteoporosis:

• early menopause
• eating disorder or low body weight
• family history
• rheumatoid arthritis
• inactive or do minimal weight bearing activities

http://image.indiaopines.com/wp-content/uploads/2016/05/Osteoporosis_Risk_Factors.jpg

Treatment:

Exercises should be planned, structured, and repetitive to improve fitness and function. Weight-bearing exercises and adequate intake of calcium and vitamin D can slow the progression and reverse bone mineral loss.

Types of exercises:

Weight-bearing exercises:

• Walking, dancing, jogging, stair climbing, step aerobic, running
• 3-5 days of the week for 20-60 minutes or 10 minutes at a time for 2-3 times a day
• moderate to vigorous intensity
• improve heart and bone strength

Strength training

• 2-3 days a week
• weights are determined if you can lift between 9-12 reps
• 2-3 sets of 8-12 reps
• Improve muscle and bone strength

Balance training:

• Tai Chi, yoga, Pilates
• 2-3 times a week for 10-20 minutes.
• Static standing progressing to dynamic exercises
• Improve balance and mobility, decrease risk of falls

Nutrition:

• Dairy products: milk, yogurt, and cheese
• Fish products: sardines, salmon, mackerel, tuna
• Fruits and vegetables: collard greens, kale, chinese cabbage, broccoli, spinach, beet, okra, tomato, sweet potatoes, greens, raisins, red peppers, oranges, grapefruits, pineapples, dark green leafy vegetables
• Fortified food: oranges juices, cereals, snacks, breads

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References

Image 1: https://www.emaze.com/@ATZFROC/Presentation-Name

Image 2: https://www.inlifehealthcare.com/wp-content/uploads/2014/11/Best-Foods-Sources-of-Calcium.jpg

Book: Focus Geriatric Physical Therapy 2006

For more information:

http://nutritionfacts.org/video/prunes-for-osteoporosis/