The Complete Book of Bone Health
Contents:
Timing Is Everything Fracture Facts: DXA Other Measurements: It Is Essential Vitamin D: The First Kid on the Block Actonel: Just Once a Year Estrogens: Effects on Bone Evista: The Nasal Sprays Forteo: A Different Approach Prolia: Are Two Really Better than One? How Do the Medicines Compare? A jogging or stair-climbing program for those who cannot tolerate higher impact physical activity. Physical Activity for Older Adults Most elderly individuals should strongly consider engaging in regular physical activity.
The following guidelines should be used to maximize the potential fall prevention benefits of physical activity in the elderly: Physical activity needs to be of sufficient intensity to improve muscle strength, since poor muscle strength is a known risk factor for falls. Strength or resistance training is best for building muscle, but even aerobic endurance activity can yield some improvements in muscle strength. Improving balance can be an important component of any physical activity program designed to decrease falls. This program may include balance training exercises or a movement activity such as Tai Chi.
Any activity that requires weight bearing and challenges the postural system can improve balance and potentially help reduce falls. Physical activity must be performed on average 3 times per week for 30—45 minutes per session for at least three months for strength and balance benefits to be realized, and it must be continued if benefits are to be maintained.
Those who suffer a fall that requires a visit to a health care provider or an emergency room should ask for a fall risk assessment that includes a program of physical activity. Physical activity is most effective if delivered as a part of a comprehensive fall prevention program see Chapter 6. Stretching or flexibility exercises avoid forward-bending exercises. Physical Activity for Those With Fragility Fractures Individuals who have already experienced osteoporotic fractures should avoid certain types of physical activities and exercises.
Inform health care providers about any fall, even those that do not result in serious injury.
Osteoporosis and Bone Health Book by Dr. Diane Schneider
Providers should ask their older patients at least once a year about falls. Those who have fallen one or more times should ask their health care providers about the need for a test of their balance and ability to walk. Those who need medical attention after a fall or who have fallen several times in the past year should have a fall evaluation.
This evaluation should include taking a history related to the circumstances of the fall and performing an examination of vision, balance, walking, muscle strength, heart function, and blood pressure. A specialist, such as a geriatrician, may be needed for this evaluation.
Bone health
Health care providers should consider prescribing a program of physical activity and balance training, with an emphasis on those activities that may help reduce risk of falling. Patients can also seek these programs on their own. Patients should ask their health care providers to review any medications they are taking including over-the-counter ones at least once per year.
This step can help to avoid various medication-related problems that commonly lead to falls, such as drug-drug interactions and unnecessarily high doses of certain drugs. Individuals should be careful when using step ladders, making sure to use ladders that are stable and have a handrail. Many falls can be prevented. Falls are usually caused by a number of things. By changing some of these things, you can lower your chances of falling.
You can reduce your chances of falling by doing these things: Begin a regular exercise program. Exercise is one of the most important ways to reduce your chances of falling.
This book compiles the latest information about bolstering bones, from prevention to treatment, into a single, easy-to-understand resource. The author, a leading. Editorial Reviews. Review. "This is a solid choice for consumers looking for an overview of The Complete Book of Bone Health by [Schneider Md, Diane L.].
It makes you stronger and helps you feel better. Exercises that improve balance and coordination like Tai Chi are the most helpful. Lack of exercise leads to weakness and increases your chances of falling. Ask your doctor or health care worker about the best type of exercise program for you. Make your home safer. About half of all falls happen at home. To make your home safer: Remove things you can trip over such as papers, books, clothes, and shoes from stairs and places where you walk. Remove small throw rugs or use double-sided tape to keep the rugs from slipping.
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Keep items you use often in cabinets you can reach easily without using a step stool. Have grab bars put in next to your toilet and in the tub or shower. Use non-slip mats in the bathtub and on shower floors. Improve the lighting in your home. As you get older, you need brighter lights to see well. Lamp shades or frosted bulbs can reduce glare.
Wear shoes that give good support and have thin non-slip soles. Avoid wearing slippers and athletic shoes with deep treads.
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Other Aspects of a Bone-Healthy Lifestyle In addition to having a healthy diet, sufficient physical activity, and avoiding falls, there are some other bone-healthy behaviors that can help protect the skeleton throughout life: Maintain a healthy body weight. If one drinks alcoholic beverages, do so in moderation i.
Bone health: Tips to keep your bones healthy
For women, see a health care provider if menstrual periods stop for three months. For those who have a medical condition or who use medications that can affect the skeleton listed in Tables and in Chapter 3 , talk to a health care provider about ways to safeguard the skeleton. Summary Following the suggestions outlined in this chapter on diet, physical activity, and other lifestyle behaviors can help ensure good skeletal health throughout life.
Key Questions for Future Research Research questions related to lifestyle approaches that promote bone health are included in the questions identified in Chapter 6 on page Exercise and physical activity for older adults. Med Sci Sports Exerc. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Panel on Falls Prevention.
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Guideline for the prevention of falls in older persons. J Am Geriatr Soc. The Center updated ; Nov 6, The Center; [reviewed Aug 28; cited Feb 25]. Food mixture or ingredient sources for dietary calcium: J Am Diet Assoc. Fitzpatrick L, Heaney RP. J Bone Miner Res. Food and Drug Administration; U. Department of Health and Human Services. Guidance on how to understand and use the nutrition facts panel on food labels [monograph on the Internet]. Food and Drug Administration; Jun[updated ; Jul, Calcium absorption as a function of calcium intake.
What is osteoporosis?
J Lab Clin Med. Bioavailability of the calcium in fortified soy imitation milk, with some observations on method. Am J Clin Nutr. Calcium and vitamin D. Endocrinol Metab Clin North Am. Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. National Academy Press; Dietary reference intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids.
Overcoming the barrier of lactose intolerance to reduce health disparities. J Natl Med Assoc. PMC ] [ PubMed: The consumer cost of calcium from food and supplements. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Allaying fears and fallacies about lactose intolerance. National Institutes of Health. National Institutes of Health; National Institute on Aging. The Institute; [cited Feb 15]. Boning up on osteoporosis: National Osteoporosis Foundation; Balance, muscle, bone, fractures.
Seguin R, Nelson ME. The benefits of strength training for older adults. Am J Prev Med. Tolerance to the daily ingestion of two cups of milk by individuals claiming lactose intolerance. US Department of Agriculture; U. Nutrition and your health: Home and Garden Bulletin No.
Department of Agriculture US ; Facts about the DASH eating plan. Foreword by Sally Ride Category: About The Complete Book of Bone Health This book compiles the latest information about bolstering bones, from prevention to treatment, into a single, easy-to-understand resource. Inspired by Your Browsing History. Tantra of the Yoga Sutras.
Published twice a year, the Jean Hailes Magazine features up to date women's health information that is easy to understand, expertly written and evidence based. Health care providers should consider prescribing a program of physical activity and balance training, with an emphasis on those activities that may help reduce risk of falling. Here are some examples of weight-bearing exercise that can help you build strong bones: Bones play many roles in the body — providing structure, protecting organs, anchoring muscles and storing calcium. When it is not possible to avoid immobility e. Panel on Falls Prevention. Since many nutrients are important for bone health, it is important to eat a well-balanced diet containing a variety of foods.
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