caring for hair, skin and nails as we age

As you age, the risk of osteoporosis begins to increase. If you have certain conditions like autoimmune diseases or take corticosteroids, your risk of osteoporosis may be even higher. Taking preventative measures early in life and having routine screenings as you age are the best defense against developing osteoporosis and its complications.

Adequate Nutrition

Making sure you have adequate vitamins and minerals in your diet is critical for preventing osteoporosis. Since women are more prone to developing osteoporosis, they should begin paying attention to bone-supporting nutrients in their 20s and 30s. Dairy products are the best sources of calcium and vitamin D, but some people prefer plant-based dairy or are lactose-intolerant. Many plant-based dairy products are fortified with vitamin D and calcium. If you want to avoid the phytoestrogens associated with soy products, nut-based milk and dairy products can be a good alternative. Since many people have a vitamin D deficiency, it is a good idea to have your numbers checked periodically through a blood test. If you are low on vitamin D, your doctor will likely prescribe a weekly vitamin D supplement.

Weight-Bearing Exercises

Just walking can be considered a weight-bearing exercise, but resistance training or strength-training is more helpful to reduce your risk of osteoporosis. The simplest resistance training exercises are those that use your body weight. Most of these exercises can be modified for people who are just starting or those that might have physical limitations. For example, push-ups are a good bodyweight exercise. If you cannot get on the floor, try doing standing push-ups by placing your hands on the wall and standing at a light angle, relative to the wall. Use your arms to push yourself against the wall and lower yourself. Similarly, squats can be done by either using a chair for balance or squatting down onto the chair and trying to prevent your buttocks from touching the chair.

Medications

People at high risk for osteoporosis or those that have already developed the condition can benefit from medications. This is determined by a bone density screening. Depending on the results of the screening, specific medication may be prescribed. These medications work differently to improve bone density. Some medications are designed to reduce the rate of bone loss, whereas others can promote bone growth. These medications may be available as a weekly or monthly pill or injection. The most important benefit of medications is to prevent fractures. Unfortunately, fractures, especially hip fractures from falls can lead to long-term disability or be fatal.

To best minimize your risk of developing osteoporosis, it is best to start improving your nutrition and increasing weight-bearing exercises as a young adult, and maintaining these lifestyle changes throughout your entire life. If osteoporosis does occur, there are several medications available to help prevent fractures.

For more information about specific treatments that help with osteoporosis, like abaloparatide injections to treat osteoporosis, contact a local physcian.