You had a bone density test and the results show you've lost bone mass over the years. According to the National Osteoporosis Foundation, osteoporosis is a major health threat, affecting more than half of people over 50. The disease has no symptoms so it's important to identify the problem before you suffer a broken bone. You can take action to preserve the bone mass you have now and even increase it.
Give Your Body the Nutrients It Needs
Bones need calcium. The Surgeon General's report on Bone Health and Osteoporosis recommends 1,200 to 2,500 mg of calcium per day for people over 51. An 8-oz. serving of milk contains approximately 300 mg. Cheese, yogurt and other dairy foods contain significant amounts of calcium and many nondairy foods are fortified with it. Check labels to be sure you're getting the total you need.
Vitamin D is equally important, but many people are deficient without knowing it. The main source of vitamin D is the sun, but as you age, your body becomes less efficient in synthesizing it from sunshine. Ask your doctor to perform a blood test called 25-hydroxyvitamin D to check your levels. If you are deficient, you may be prescribed high doses of vitamin D for a period of time.
Other nutrients are needed for bone health, but most Americans get enough from food. Magnesium is one that people who do not eat enough green leafy vegetables, nuts and whole grains may be deficient in. Adding these foods to your plate is good for your bones.
Get Moving
Nature designed your body for activity and it did not intend for you to stop when you qualified for senior discounts. Regular weight-bearing activity, along with a diet rich in bone nutrients, can decrease the rate of bone loss and even increase mass. Weight-bearing activity is most beneficial, so while swimming can have cardiovascular benefits, it won't do much for your bones. Instead, go for a walk, climb stairs and work out with weights. Aim for at least 30 minutes of weight-bearing exercise each day.
While it won't directly benefit your bone mass, exercise designed to increase flexibility and balance can help prevent falls. Stretching, yoga and tai chi are examples of exercise that can improve flexibility and balance.
Talk to Your Doctor About Bone Drugs
Many medications have been approved to treat bone loss. Most work by slowing the breakdown of bone. These include estrogen, calcitonin and biophosphanates, such as Fosamax, Actonel, and Boniva. One drug called teriparatide has been approved to rebuild bone.
While it may sound tempting to simply take a pill to improve your bones, remember all medications can have side effects. In addition, many people over 60 are on multiple medications, increasing the risk of interactions. Even if your doctor determines you need a bone drug, you still need good nutrition and weight-bearing exercise.
