Faith Regional Health Services | living WELL | Spring 2019

1 2 “Physical therapy is important because most people do not know which exercises are important and which ones to avoid when diagnosed with osteoporosis or osteopenia.” —Maggie Ritter, PT, DPT Maggie Ritter, Physical Therapist FRHS.ORG 11 OSTEOPOROSIS— a disease of dangerously fragile bones—can sneak up on you. That’s because you can’t feel your bones growing weaker. The first sign of osteoporosis is a broken bone, most likely in the hip, spine or wrist. Osteoporosis can strike at any age, but it’s most common in older people, especially older women. The good news: These four steps can help keep your bones healthy at any age. Get plenty of bone-building calcium. Your best sources are foods and drinks. Calcium-rich foods and beverages include low-fat or fat- free milk, yogurt and cheese; leafy green veggies such as kale and collard greens; and calcium-fortified juice or cereal. Ask your doctor if you also need a supplement. DEXA (dual energy x-ray absorptiometry) is a noninvasive test that measures bone mineral density to assess if a person is at risk for osteoporosis. DEXA uses two x-ray beams aimed at the bones and can detect changes as small as 1 percent. The U.S. Preventive Services Task Force and the National Osteoporosis Foundation recommend that all women age 65 and older and all men age 70 and older have a DEXA scan at least once. Reduce your risk of osteoporosis 3 4 Call Faith Regional Physical Therapy at 402-644-7396 to learn more about osteoporosis therapy. A smart scan Load up on vitamin D too. Very few foods or beverages are naturally high in vitamin D. But it’s available in foods fortified with it, such as cereal, milk and soy milk. As with calcium, ask your doctor if you need a supplement. Work out your bones. Bones, just like muscles, get stronger with exercise. Weight-bearing work- outs (such as walking and jogging) and strengthening exercises (such as lifting weights) are especially good for your bones. Don’t light up. Smoking is a triple threat to your bones. It raises osteoporosis risk, it makes bones more likely to break and it hinders healing after a fracture. Sources: National Institutes of Health; National Osteoporosis Foundation