As the old saying goes, an ounce of prevention is worth a pound of cure. Bone mineral density screening is generally recommended for women 65 years and older and men aged 70 and older without risk factors. Screening should begin at age 50 for women and men with an increased risk.
The following increase the risk of osteoporosis:
Low body weight
Low body mass index (BMI)
Lack of exercise/sedentary lifestyle
Poor nutritional status
Family history of osteoporosis
Getting adequate calcium and vitamin D is the cornerstone of osteoporosis prevention and treatment. Calcium and vitamin D are the only two supplements that have been consistently shown to decrease fracture rates. Dietary sources are preferable, but many people should get a calcium and vitamin D supplement, especially if they don’t get sufficient high-calcium foods and exposure to the sun. Recommend either calcium carbonate or calcium citrate for most patients.
Remember that even if you take medications for osteoporosis, such as a bisphosphonate, a calcium and vitamin D supplement is still important.
Soy isoflavones or ipriflavone seem to help prevent bone loss (But may also increase the risk of breast cancer). In combination with adequate calcium and vitamin D, ipriflavone can increase bone mineral density. Women interested in soy should stick with soy protein.
Many herbs are promoted for osteoporosis, but there’s not enough good clinical evidence to support their use. Some trace minerals might help for osteoporosis prevention. But evidence is too preliminary to recommend separate mineral supplements. A multiple vitamin supplement generally supplies all of the trace minerals needed.
The importance of diet and lifestyle for preventing and treating osteoporosis can not be emphasized enough. Smoking and excessive alcohol is bad for bones. Appropriate total body weight resistance exercise is a great way to not only build bones but to stay in shape and improve health.
At Kaizen Total Wellness we are pleased to offer both Power Plate and bioDensity training to improve bone density.