Osteoporosis
Prevent Osteoporosis with a Bone Density Test
For more information, call (708) 450-4917.
Build better bones
An effective osteoporosis prevention program should include daily weight-bearing activities as well as strength training two or three times per week.
Weight-bearing exercises
Weight bearing means that your bones are bearing the weight of your body. The pressure on the bones encourages them to increase density. Any activity where you are on your feet qualifies as weight bearing. Here a few activities to try:
- Walking
- Bowling
- Dancing
- Aerobics
- Horseshoes
-
Bocce Ball
Strength training has also been shown to improve bone density. You can strength train in any of the following ways.
- Bands
- Dumbbells
- Weight Machines
- Bodyweight
The following exercises qualify as both strength training and weight bearing. You can do them at home twice a week.
Squats with chair
- Stand in front of a chair with your feet shoulder-width apart.
- Keeping your head and torso upright, lower down slowly until you are seated.
- Stand back up. Repeat for 10-15 reps.
March in place
- Stand next to the kitchen counter with one hand on it.
- Lift one knee up until it is about hip height.
- Lower that leg back down.
- Lift up the other knee. Alternate legs and do 20-30 reps.
Gottlieb's Center for Fitness has many classes, machines, and other equipment that can help you prevent osteoporosis. Gottlieb’s exercise physiologists can help you design a program that’s right for you. To learn more, visit www.gottliebfitness.org.
Check with your doctor before beginning a new exercise program.
How healthy are your bones?
Find out at this interactive website developed by the National Institutes of Health. After answering a short set of questions, you will receive detailed, personalized information about your bone health, such as the most common red flags that put your bones at risk and a strategy to make your bones stronger and healthier. Go to: http://www.niams.nih.gov/Health_Info/Bone/Optool/index.asp
Feed your bones
Here are some good food sources of absorbable calcium:
|
Type of Food |
Calcium per Serving (mg) |
Percent Absorbed |
Amount Absorbed per Serving (mg) |
|
Plain low-fat yogurt |
448 |
32 |
144 |
|
Fruit flavor low-fat yogurt (1 cup) |
338 |
32 |
108 |
|
Milk, skim (1 cup) |
316 |
32 |
101 |
|
Milk, 2% fat (1 cup) |
285 |
32 |
91 |
|
Orange juice, calcium fortified (1 cup) |
300 |
25 |
75 |
|
Cheese, mozzarella, part skim (1.5 ounces) |
310 |
32 |
100 |
|
Soymilk, calcium fortified |
300 |
24 |
72 |
|
Chinese Mustard Greens, cooked (0.5 cup) |
212 |
40 |
85 |
|
Chinese Cabbage, cooked (0.5 cup) |
79 |
54 |
43 |
|
Sardines, canned in oil |
324 |
27 |
88 |
Source: Titchenal, C. Alan and Joannie Dobbs. “A system to assess the quality of food sources of calcium.” Journal of Food Composition and Analysis, available online 7 September 2006.
How Much Calcium Do You Need?
|
Age |
Recommended Intake |
|
1-3 |
500 mg |
|
4-8 |
800 mg |
|
9-18 |
1300 mg |
|
19-50 |
1,000 mg |
|
51 and older |
1,200 mg |
Source: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Institute of Medicine, Washington D.C.: National Academy Press, 1997
Disclaimer: All of the information provided by Gottlieb Memorial Hospital and its affiliates in any manner, including through this website, is intended solely for general information and should NOT be relied upon for any particular diagnosis treatment, or care. Decisions relating to the prevention, detection and treatment of any disease or illness should be made only after discussing the risks and benefits with your health care provider, taking into account your personal medical history, your current situation and your future health risks and concerns. Gottlieb strongly encourages patients and their families to consult with qualified medical professionals for treatment advice on individual cases.