Optimize your lifestyle habits

Spend some time focusing on the bone health general measures of calcium and vitamin D, diet, and exercise. Look up the general recommendations for your specific age group is listed by decades in the education section of our website.

Menu makeover

Take a look at what your eating every day. Add foods that are high in calcium and vitamin D. Check the labels of the foods you’re buying. Select, for example, the breads or cereals that are fortified with calcium and vitamin D. Every little bit will add up to get you closer to your daily recommended amounts of calcium and vitamin D.

Physical Activity

Literally, spend more time on your feet.

It takes more than your formal exercise regimen to make a difference. You need to do that too, but don’t just rely on those 30 to 60 minutes to be the end-all.

Add specific exercises focused on improving your balance, core strength, and quadriceps strength. These exercise help in lowering your risk of falls.

Modify Movements

If you have low bone density in your spine or have already sustained a spine fracture, modify some of your movements to decrease loads on your spine. Getting some professional instruction may be helpful to learn about posture and movement. If you’ve ever attended a “back school” these will sound familiar.

  • Avoid heavy overhead lifting
  • Don’t drop hard to a chair when sitting
  • Avoid abdominal crunches
  • Avoid forward flexion of your spine
  • Avoid rotating your trunk to the end range of rotation
  • Bend your knees instead of bending over
  • Avoid bending over to picking up heavy items
  • Avoid reaching and holding items in front of you

Fall Prevention

Fall prevention is key for avoiding breaking bones especially the wrist, shoulder, and hip. Over 90% of hip fractures are injuries due to a fall.

Vitamin D, quadriceps strength, and balance are a few of the important factors for risk of falls. Common sense will also go a long way to helping you avoid falls.

  • Always have one hand free when going up and down stairs.
  • Don’t stand on top of chairs.
  • Stay off of ladders.