08/11/2019
If you are at risk for , your physician can order a DXA Scan to assess the strength of your bones. DXA is a simple, painless exam using a low level of radiation that calculates the mineral density of bone.
While some risk factors, like gender, age and genetics can’t be changed, diet and lifestyle choices can! If you lead a sedentary lifestyle and are able to start moving more – do! Weight-bearing exercise like walking or hiking, dancing, strength training, or anything else that gets you on your feet more often will help you build stronger bones. Bones are smart! When you make physical demands on them, they respond and become denser and more resistant to fracture. However, it’s important to speak with your healthcare providers about the best exercise for you, especially if you have osteopenia or osteoporosis, as certain movements could increase your risk of fracture.
Calcium and vitamin D are both critically important nutrients for bone health, but so are vitamins C and K, magnesium, potassium and more. There is even a class of phytochemicals called carotenes that also appear to play a role in bone health. These include lycopene, which is concentrated in red and pink fruits and veggies; lutein, found predominantly in leafy greens; and zeaxanthin, found in orange peppers, mangoes, egg yolks, and oranges. Filling at least half of your plate at lunch and dinner with a variety of vegetables and fruits (think the colors of the rainbow) will help you get many of the nutrients your bones need. Magnesium-packed whole grains, nuts, seeds and beans are also important components of a bone-healthy diet, as are good sources of calcium, including greens, low fat dairy and calcium-fortified plant-based milks and juices.