“My doctor said I have early signs of Osteoporosis. My mother has Osteoporosis, what should I do?”
Bones: a quick Anatomy lesson
Bones are ‘spongey’ living tissues made up of closely packed cells, sort of like a cork from a bottle of wine. How densely packed your cells are, is a sign of how healthy your bones are. This is known as your Bone Mineral Density or B.M.D. A woman is at her peak BMD in her 20s and slowly her BMD drops as she ages naturally.
There is a test for BMD which gives you a value number reflecting your Bone Healthiness. A very low BMD number means you have low bone density which is known as Osteoporosis. Osteoperotic bones are fragile, brittle, less spongey and prone to fractures. Post Menopause, women often notice a sudden drop in their BMD.
Numbers and What they Mean
BMD 0 = Normal
BMD -1 to -2.5 = Low Bone Mass
BMD -2.5 and lower = Osteoporosis
What to Do
If you are diagnosed with early Osteoporosis or Low Bone Mass you should try to be proactive and manage it yourself. Remember that low bone mass as you age is totally normal. Take control of your bone health and start with these really easy to follow tips.
Go Natural and Be Active
• Natural Calcium: Eat foods high in Calcium like Veggies, Nuts, Fish. Eat right and you don’t need supplements at all.
• Natural Vitamin D: Vitamin D is the carrier of Calcium so it gets absorbed into your body. Sunlight is the best because your body will produce it’s own Vit D.
• Natural Bone Stimulus: Low impact exercise will make your bones stronger. Walking or jogging is a great exercise. Resistance training in the gym is also great for your bone strength.
• Avoid taking too many supplements: Try to improve your eating habits first.
Start with a good morning routine. Go for a morning walk or join an outdoor Senam Pagi class. Eat a healthy breakfast rich in calcium and other nutrients. The calcium from your food will be absorbed from the Vitamin D the morning sun stimulated. Because you exercised your bones and muscles will react by growing stronger. Do this for 3-6 months and visit your doctor again to monitor your bone health. Eat well and stay active and you will be helping more than just your bone health.