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Published on May 29, 2020

6 Steps to Help Prevent Osteoporosis

older woman with weights

Did you know:

  • 10 million Americans have osteoporosis
  • 44 million are at risk due to low bone density
  • 1 of every 2 women, and 1 of every 4 men, will break a bone in their lifetime due to osteoporosis

What are the Symptoms?

You may have no symptoms until a bone breaks! Broken bones are the most common problem for people with osteoporosis – and often it’s the hip, arm or wrist that breaks. The bones of the spine are also affected by osteoporosis – over time, the bones of the spine can collapse on themselves causing loss of height, back pain and stooping posture.

Osteoporosis bone samples

So What Can I Do About It?

Talk with your healthcare provider about your bone health and the keys to preventing or managing osteoporosis. He or she may recommend a bone density test – or DXA scan.

Call 425.899.2831 to schedule an appointment at EvergreenHealth in Kirkland.

How Can I Prevent Osteoporosis?

Here are six simple steps to help you improve your bone health and prevent osteoporosis:

  1. Take a daily calcium supplement and vitamin D supplement if your healthcare provider recommends it.
  2. Do weight-bearing physical activity and muscle-building exercises.
  3. Don’t smoke and limit your alcohol intake.
  4. Eat a healthy diet filled with low-fat milk and dairy products, green leafy vegetables, citrus fruits and shellfish.
    calcium is essential for bone health.
  5. Talk to your healthcare provider about when you should have a bone density test (DXA Scan). An order is required from your primary care physician prior to scheduling your exam.
  6. When you and your physician determine it is right for you, take an osteoporosis medication.

Try these Calcium-rich Foods

Calcium is essential for bone health. The best way to get calcium is from the foods you eat. Here is a short list of calcium rich foods.  Some are obvious but some might surprise you!

osteoporosis food chart

Move that Body – Work Out to Improve Your Bone Health!

Weight-bearing and muscle-strengthening exercises are important for preventing osteoporosis and enjoying good bone health. Be sure to talk with your doctor before beginning any new exercise program. A few fun ideas to help get you started:

  • Take a brisk walk. Walking is good for bones!
  • Include muscle-strengthening exercises in your workout – use a pair of light dumbbells or try out some resistance bands.
  • Join a gym or sign up for a group exercise class. Working out is more fun when it’s social.
  • Go dancing! You won’t even realize you’re exercising.
  • Try a new sport or activity such as jumping jacks and jump rope.

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