Ways to Prevent Osteoporosis

As we get older our bodies age as well, some signs of aging are visible like gray hair and wrinkles. While the majority of our aging body is not visible to the naked eye, it is extremely important that we take care in maintaining our internal health as well. One alignment that comes with age is osteoporosis. The physical therapists at Madison Physical Therapy in Bay Ridge, help educate patients on ways that they can prevent osteoporosis from occurring.

Osteoporosis is a medical condition that affects the bones causing them to become brittle making them more likely to break. It is also more commonly found in women than men. Though there is no cure for osteoporosis, prevention is key. Some ways to prevent osteoporosis from occurring in adulthood should start as early as childhood, eating calcium rich foods, exercising, and not smoking.

Osteoporosis Prevention Foods:

  • Milk preferably low fat or skim *3 servings of dairy products daily
  • Salmon is a heavy vitamin D food that absorbs and processes calcium.
  • Egg yolks, mushrooms, and tuna are also heavy in vitamin D
  • Almonds-eating 23 a day provides the body with the extra protein, magnesium, and calcium needed to maintain strong bone health.
  • If you aren’t a fan of any of these options, cereals that are rich in vitamin D or whole grains are an excellent choice as well.

In addition to modifying your diet to prevent osteoporosis, exercise is equally important in maintaining strong bone health. Exercises that seem to have the most positive impact on preventing osteoporosis are ones that are weight-bearing, examples of that include:

  • Walking
  • Jogging
  • Stair-climbing
  • Dancing

Weight-bearing exercises are not the only kinds of exercises recommended for osteoporosis prevention, resistance training is another form of exercise that is recommended. These exercises are typically made up of weight training. These kinds are beneficial due to the fact they build and support a patient’s muscle mass and bone strength, which is beneficial in preventing bone loss and fractures due to osteoporosis.

For some patients, these options might not work alone and medication might be needed as well. The PT’s at Madison Physical Therapy will design a plan that is specific to your needs.

If you are at risk of developing osteoporosis feel free to call Madison Physical Therapy in Bay Ridge to schedule your appointment.