Bone density can be explained as the amount of bone tissue inside of a bone. The most common illness associated with decreased bone density is Osteoporosis. It causes bones to gradually thin and weaken. This degenerative disease affects both men and woman. However, experts believe women are more susceptible. Their bones are generally less dense and they experience major hormonal changes after menopause. Of the estimated 8.9 million Americans affected by osteoporosis, at least 80% are women.
Our team of physical therapists has come up with a list of suggestions aging adults should consider following to prevent Osteoporosis.Please consult your physician before embarking on a new lifestyle or diet. Your doctor will take into consideration all of the medications you are currently taking and help guide you into the right path.
Boost your Calcium and Vitamin D intake. There are supplements available in the market that combine Calcium and Vitamin D. Calcium helps build, repair and strengthen bones. It is also necessary to the body to help your heart, muscles and nerves function properly. The only way for your body to absorb Calcium properly is to ingest Vitamin D at the same time. Vitamin D is responsible for helping the body form enough of a hormone called Calcitriol. This hormone is used by the body when new bones are formed. Vitamin D can be absorb naturally by sitting indirect sun light for at least 20 minutes per day.
Adding Vitamin K and Potassium is also important. Vitamin K is a calcium-binding protein synthesized during bone building. It works with vitamin D to remove old bone so that new bone can be deposited in its place. Potassium neutralizes bone-depleting metabolic acids. These acids will eat away the newly built bone tissue if they are not neutralized.
A nutritious diet is necessary to achieve optimum health. You need to increase your vegetable and fruit daily intake. They are loaded with the vitamins, minerals and nutrients. They are the best way to get the necessary nutrients to build strong bones. You should also consider low-fat proteins, slow-digesting carbohydrates and following an alkaline diet. Here is a list of foods proven to increase bone density: broccoli, spinach, collard greens, kale, cabbage, brussel sprouts,squash, cucumbers, watercress, okra, scallions, basil, parsley, avocado,bananas, oranges, grapefruit, prunes, figs, beans, legumes, almonds, oats,salmon, mackerel, tuna, eggs, coconut water, low-fat yogurt, low-fat cheese,low-fat milk (including milks that are plant based such as almond and soy).
Make exercise a priority. Exercising builds muscle. Muscles support our bone structure helping us to avoid injuries and breaks. A healthy body will perform at it speak and direct nutrients into the right places giving the body the best opportunity to focus on important tasks such as building and repairing bones.
Consider decreasing or eliminating the following substances: recreational drugs, nicotine, alcohol,caffeine, carbonated beverages, salt, saturated fats and refined sugars. They are not only unhealthy but can increase the odds of developing other major diseases. Osteoporosis can steal the strength from your bones, leaving you prone to fractures.
Here at Broward Manual Rehab, we have developed an extensive Osteoporosis Treatment Program that serves everyone. It includes abdominal and back strengthening exercises, specific upper and lower extremity resistance exercise, and weight-bearing exercises. We will design a strength training program appropriate for your degree of bone loss. Please don’t hesitate to call our office if you have questions or wish to make an appointment.