May is National Osteoporosis Awareness and Prevention Month. So we’ve decided to take this opportunity to share some helpful information and tips with our Medicare Advantage Healthrageous meal members. We explain what osteoporosis is, how to identify risk factors, which preventive measures are available - and for those already diagnosed, how to live their healthiest life with this disease through exercise and healthy eating.
It’s common to think that once we’ve hit a certain age, it’s too late to prevent or improve certain health conditions. We’re here to say it’s never too late! Some conditions, like osteoporosis, can be prevented through exercise and nutrition. For those who already have osteoporosis, there are ways to prevent it from getting worse.
Osteoporosis, which translates to “porous bone,” is a medical condition which causes bones to become brittle and weak. The Mayo Clinic goes on to explain, “Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.” This loss of tissue causes bones - particularly in the spine, hip and wrist - to become fragile and break more easily. There may also be pain, limited range of motion and impaired function of daily activities. In extreme cases, it can lead to disability and hospitalization. Due to the nature of this condition, it can have a significant impact on people’s lives, which may cause feelings of isolation and grief over loss of independence and freedom.
Osteoporosis affects millions of Americans. High-risk individuals include those who:
Osteoporosis is called a “silent disease” because people often don’t know they have it until a bone is broken or fractured. This usually happens after a fall. However, there are warning signs that could indicate the presence of osteoporosis, such as:
A bone density scan, also known as a DEXA scan, can be used to diagnose osteoporosis or assess your risk of developing it. In most cases, Medicare insurance covers DEXA scans under Part B. Specialists related to this condition include rheumatologists, endocrinologists, and orthopedic surgeons.
While there are many factors beyond our control, certain lifestyle choices can help with the prevention and management of osteoporosis. Before following any of these regimens, we recommend speaking with a doctor.
According to the Mayo Clinic, the following drugs are formulated for osteoporosis: Ibandronic acid, Raloxifene, Alendronic acid and Risedronic acid. Hormone therapy may also help in some cases.
Exercises typically prescribed for those with osteoporosis include:
Slow, controlled movements are best for people with osteoporosis. A physical therapist can recommend appropriate exercises and ensure correct form is being used.
High-impact movements such as running, jumping and jogging are to be avoided. These fast-paced exercises involve hitting the ground hard and come with a higher risk of bone injury. Bending and twisting are also movements to avoid or take precautions with because they can compress your spine. Sports involving these movements include golf, tennis and bowling. People with osteoporosis may also have to refrain from certain yoga poses.
The foods we eat play a crucial role in bone health, and it’s something we have control over! There are dietary deficiencies that can lead to osteoporosis, and there are foods that can help slow down the loss of bone mass.
A deficiency in calcium can lead to osteoporosis. If there is not enough calcium in the diet, the body will take it from the bones. Vitamin D is equally important because it helps the body absorb calcium from the food you eat – a diet rich in both is crucial. Protein is another key nutrient for bone health. It makes up about 50% of the bone’s volume and about one-third of its mass. Vitamins and supplements may be used at the direction of a doctor if these nutrients cannot be obtained through diet, but food is the best way to ensure the absorption of these nutrients.
It’s common to think that drinking more milk will assist with calcium deficiency. As infants, we require milk or milk substitutes as our development depends on milk’s rich nutrients. However, as we get older, milk is no longer a necessary component of our diet. Additionally, we can become intolerant to lactose as we age. Those who enjoy cow’s milk and are able to tolerate it, can use it as a source of calcium, vitamin D and protein. However, for the many Americans who don't drink cow’s milk, there are plenty of plant-based milk options that contain comparable nutrients. There are ways to ingest essential nutrients without consuming dairy.
According to the National Spine Health Foundation, mixing plant-based proteins with high-quality animal proteins can ensure optimal bone health. For those who avoid animal proteins, there are still lots of great protein sources available. Vitamin D can be obtained from sunlight, so a daily walk during daylight is great, in addition to various foods. Vitamin K can also help the body use calcium properly.
Healthy foods with calcium, vitamin D, vitamin K or protein include:
The Mediterranean diet includes many of the foods listed above. One study discovered that seniors with osteoporosis who followed a Mediterranean-like diet for 12 months had a much slower rate of hip bone loss than peers who did not follow the diet.
Avoiding processed foods, excessive caffeine intake and refined sugar will assist in maintaining healthy bone density. Nicotine and excessive alcohol use can also interfere with bone growth.
At Healthrageous we pride ourselves on providing high-quality, easy-to-heat and eat meals. All of our Made Easy Meals are developed to improve health and contain many osteoporosis-friendly ingredients such as: eggs, chicken, leafy greens and legumes. Healthrageous partners with Medicare Advantage seniors to support them (and their bones!), because it’s never too late for them to take control of one’s health.
Activate your Medicare Advantage plan members with our convenient, diabetic and cardiac-friendly meals. Click HERE to find out how.
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