Here’s a sample of what I wrote among a series of chiropractor industry blog posts.
Got Strong Bones?
Some doctors call osteoporosis a silent disease. You can’t feel your bones getting weaker. Still, about 54 million people in the U.S. have or are at risk of osteoporosis or low bone mass, the National Osteoporosis Foundation says.
The foundation defines osteoporosis as a disease of the bones that happens when you lose too much bone, make too little bone, or both. As a result, your bones become weak and may break from a minor fall or, in worst case, even from sneezing or bumping into furniture.
Studies suggest that approximately one in two women and up to one in four men older than 50 will break a hip, spine or wrist due to osteoporosis. You can find more details here on Bone Health Basics but some necessary steps include regular screening, exercise and good diet.
The American Chiropractic Association describes osteoporosis as one of the most common bone diseases, but also one of the most preventable. Because osteoporosis is painless until a fracture actually occurs, the ACA recommends bone density screening every two years, especially in people with the following risk factors:
- Small frame
- Ovary removal or menopause by age 45
- Prolonged hormonal imbalances
- Known calcium and Vitamin D deficiencies
- Insufficient physical activity
- White or Asian ancestry
- Excess caffeine intake (more than three cups of coffee, tea or soda a day)
- More than two alcoholic drinks per day
- Regular use of certain medications (glucocorticoids, thyroid hormone, anticonvulsants, and aluminum-containing antacids)
- History of eating disorders
Try to get in at least 30 minutes of walking or running during the day.
Look for exercise that puts stress on the bone and helps it strengthen and remodel, so Tai Chi, a form of martials arts, or stair climbing might be the ticket for you.
Don’t forget dancing or aerobics classes like Zumba. Such activity also helps improve flexibility and balance, reducing the risk of falling and fractures.
You don’t have to go huge, but some weightlifting also is generally recommended, since resistance increases muscle mass and strengthens bones.
Nutrition and Supplements
- A most natural ingredient is the sun. Moderate exposure to sunlight increases Vitamin D level, a necessary element for calcium absorption, which prevents osteoporosis development. For supplements, most doctors recommend 800 IU of Vitamin D per day.
- Lower intake of some foods high in phosphorus, such as soda, potato chips, hot dogs, bacon, biscuits, and white rice.
- Good sources of calcium are milk, cheese, yogurt, broccoli, kale, spinach and rhubarb. A highly absorbable calcium supplement can help, but don’t overdo it. Excess calcium may cause kidney stones, so ask your healthcare provider about a recommended amount.
- Adding zinc, copper, manganese, and magnesium in recommended dosages also has helped prevent bone loss.
It’s important to see the priority of overall bone health, despite what isn’t visible beneath the skin’s surface.