Four Tips to Fight Osteoporosis
As people age, their risk for osteoporosis and a general weakening of bones and joints becomes much higher. An osteoporotic fracture study found that in 2000 there were an estimated 9.0 million osteoporotic fractures. Of those, 1.6 million were at the hip, 1.7 million were at the forearm and 1.4 million were clinical vertebral fractures. Additional studies have shown that worldwide, one in three women over age 50 will experience osteoporotic fractures, as will one in five men aged over 50. How do these fractures affect overall health and wellbeing?
When a person develops osteoporosis, his or her chances of enduring an injury such as a hip fracture increase greatly. Unfortunately, a hip fracture can sometimes lead to other serious conditions or even death. Immobility that comes from injuries caused by osteoporosis can lead to someone suffering additional infections due to the consequences of a weaker immune system and cardiovascular health. The good news is that there are ways to mitigate these risks.
When looking at ways to help you fight osteoporosis and maintain overall health, here are four tips according to Jean Chatzky and & Dr. Michael Roizen, authors of the book, Age Proof: Living Longer without Running Out of Money or Breaking a Hip.
- Jump for Exercise – Jumping can help your bones stay stronger. You should do 20 jumps twice a day.
- Eat Your Calcium and Leafy Greens – Calcium intake should be 1500mg a day.
- Add a Vitamin D3 Supplement – You should have 1000IU if you are under 60 and 1200IU if you are over 60.
- Stretch Regularly – Stretching can help you recover more easily from a non-serious fall by giving you better elasticity in your body.
It’s important to incorporate healthy activities into your life from an early age in order to keep your body as strong as possible as you get older. Activities that keep your bones, cardiovascular and immune systems in-check should be top on your list. However, it is also good to be mindful of unhealthy psychological conditions that can affect your body. Stress can also be a huge contributor to a decline in physical health, so it’s also critically important to manage stress triggers such as finances as well.
Knowing your risk for osteoporosis is also important. Bone density tests are recommended for all older adults. Women should get them starting at age 50 and men at age 60.
If you have a loved one who suffers from the complications of a condition like osteoporosis or an injury such as a hip fracture, contact us to find out more about the benefits of having a home health caregiver.
References:
Chatzky, J. (2017, March 01). 4 tips to fight osteoporosis. Retrieved March 09, 2017, from http://www.today.com/health/how-live-longer-stay-healthy-t108728
Facts and Statistics. (n.d.). Retrieved March 15, 2017, from https://www.iofbonehealth.org/facts-statistics
