Osteoporosis: Everyone's Concern
Written by Dr. Lucas Szczepanik B.Sc., D.C.
Osteoporosis literally means the "softening of the bones". This condition weakens the bones and can lead to fractures of the hip, wrist, or spine. It used to be that osteoporosis was considered a disease that only affected elderly women. Today, an estimated 20 million American women suffer from osteoporosis, and 80% don't even know it. It is important to get checked for osteoporosis early because it is often painless until a fracture occurs.
Early detection can help the outcome of osteoporosis by changing lifestyle and dietary habits. Walking, jogging, swimming, and aerobics are all helpful in reducing the risk of osteoporosis. Weight lifting exercises are also recommended, but may not be appropriate for those with osteoporosis currently.
For those with osteoporosis a consultation with your healthcare practitioner before starting a weight-lifting program is highly recommended to prevent excessive strain on the bones. Great caution should be taken when bending and lifting heavy objects. Bend from the knees when lifting, not the waist. Also try to avoid hunching while sitting or standing. Consider taking additional nutritional supplements such as vitamin D, C, magnesium, zinc and silica after consultation with your healthcare practitioner.
- Those with severe osteoporosis and have suffered from fractures may find Tai Chi, a form of martial arts, to be a helpful strength training exercise. Chiropractic care can also help. Talk to your Doctor of Chiropractic about ways to improve bone health.
Keys to Good Bone Health
• Regular exercise
• Calcium in diet
• Healthy diet, including fruits, vegetables, nuts & seeds
• Drink 8 eight oz. glasses of water per day
• Avoid caffeine carbonated sodas, alcohol
• Watch your animal protein intake
• Early detection
Osteoporosis Risk factors
• Increased age
• Females are at greater risk
• Small boned, and thin women
• Early menopause
• Corticosteroid use
• Consequence of another disease process