Osteoporosis can be prevented and
treated?
By doing weight-bearing exercise
regularly and eating healthful, calcium-rich foods, you can help maintain
healthy bones. Unfortunately, sometimes calcium and exercise are not enough to
prevent osteoporosis related fractures?
Bone loss happens most dramatically
during the first two or three years after menopause?
Get your
calcium. Before menopause a woman needs 1200 mg of calcium a day
and 1500 mg of calcium a day after menopause. An 8-oz glass of whole milk has
approximately 300 mg. Other dairy products (like yogurt and cheese), and
calcium rich or calcium fortified foods (like salmon, sardines, spinach,
collard greens, orange juice, and bread) should also be a part of your daily
diet.
Consider
supplements. If you don’t get the calcium you need from the foods
you eat, you should consider adding a calcium supplement. Since Vitamin D
helps the body absorb calcium, find one that includes the recommended dose of
vitamin D, or get 15 minutes of sun exposure a day (with sunscreen, of
course!).
Work up a
sweat. If you don’t already do some form of weight-bearing
exercise (i.e., walking or jogging) for 20 minutes, at least 3 times a week,
start today.
Cut back on
caffeine. Two cups of coffee has enough caffeine to rob your bones
of 15 mg. of calcium.
If you
smoke, stop. Nicotine saps the body of vital, bone-building cells,
so ditch those butts.
Scan your
skeleton. Ask your doctor about whether you could benefit from a
DECCA scan, the gold standard for gauging bone density. This test is a quick,
safe and non-invasive way to get a baseline measurement of the state of your
skeleton.
Discuss your
risk with your doctor. Don't wait for your doctor to bring it up.
Start a conversation with your doctor about your risk for fracture – the
dialog may prove critical to your ability to maintain healthy bones. If you
have or are at risk for osteoporosis, ask your doctor if Actonel is right for
you. Actonel can reverse bone loss and help make your bones healthier and more
fracture-resistant. In fact, Actonel is the only medicine proven to reduce
spinal fractures in the very first year.
Actonel is for the prevention and
treatment of postmenopausal osteoporosis. You
Should not take Actonel if you have
low blood calcium, severe kidney disease or
Cannot sit or stand for 30 minutes.
Stop taking Actonel and tell your doctor if
You experience difficult or painful
swallowing, chest pain, or severe or
Continuing heartburn because these
may be signs of serious upper digestive
problems. Side effects are generally
mild or moderate and may include stomach
pain or upset, or constipation.
Follow dosing instructions carefully. Please
see Actonel Patient Information
available at www.actonel.com.
Make your
home safe. It’s important to prevent the falls that can cause
fractures. Inside, keep rooms free of clutter, tape down area rugs and wear
low-heeled shoes. Outside, rubber soled shoes can prevent slipping. If balance
is a concern use a cane or walker until exercise improves your balance.
(These tips were written by Dr.
Lana Holstein, M.D., director of women’s health at Canyon Ranch in Tucson,
AZ, and assistant professor of clinical medicine at University of Arizona
Health Sciences Center; Ronda Gates, MS, president of Lifestyles, a health
promotion coaching business, and co-author of Smart Women Strong Bones.)
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