Protecting Your Bones from Osteoporosis

By Susan Tidwell, Executive Director

Plantation South Duluth

          October 20 is World Osteoporosis Day, meant to encourage people everywhere to show support for people with osteoporosis and to encourage individuals to take active steps to help prevent osteoporosis. 

            Osteoporosis is the most common type of bone disease, affecting about 1 out of every 5 American women over the age of 50. Men can also develop osteoporosis, but they tend to develop it later in life.

            Although a family history of osteoporosis increases the odds of a person developing the disease, there are other risk factors as well.  Some are difficult to avoid or control, such as chronic rheumatoid arthritis, chronic kidney disease or being confined to bed , but others are more easily controlled, such as the following:

• Vitamin D deficiency
• Heavy alcohol consumption
• Low body weight
• Smoking
• Calcium-poor diet      

            Individuals who are concerned about their bone health should consult their physician, who may suggest bone density testing as well as other preventive measures that may include: 

• Engaging in regular weight-bearing exercises, such as walking, jogging or dancing
• Practicing resistance training with free weights, weight machines or resistance bands
• Preventing falls with balance exercises and a proper vision prescription
• Ingesting appropriate amounts of calcium and vitamin D daily (consult a physician for specifics – supplement amounts may vary based on age, height, weight and current prescriptions)
• Limiting alcohol intake, and avoiding smoking or breathing second-hand smoke whenever possible

           If osteoporosis runs in the family, it is important to inform the family physician so that he or she can assist with prevention efforts and provide proper screening. Remember, it’s never too late to start taking better care of our bodies!

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Susan Tidwell is executive director of Plantation South Duluth (www.plantationsouth-duluth.com), an assisted living residential community in Duluth. She can be reached at 770-623-0617 or ED.DUL@smacommunity.net.