May is Bone Health Month – Check Out These Valuable Resources
There are so many factors that contribute to bone health and the risks of osteoporosis. Fortunately, May is the Bone Health Month and a great time to educate yourself about bone health just before you begin a busy and active summer.
For your convenience Paradigm Physical Therapy & Wellness has gathered a whole host of valuable resources in to one place so that you may begin and/or continue your journey to having stronger and healthier bones which in turn provides a better quality of life and less risk of severe injury from accidents such as falling.
If you need help with an ongoing bone health issue, please contact our offices to discuss what measures Physical Therapy can accomplish to help you prevent bone related issues or recover from a bone related injury. We’re here to help!
Valuable Bone Health Resources
Understanding Bone Health and Osteoporosis
Click this video image to open this animation in a new window, then come back here for more valuable Bone Health resources. You can also click on this link to go to the page:
Fracture Risk Quiz for Ages 45+
https://americanbonehealth.org/calculator/
Downloadable Resources from American Bone Health
18 Incredible resources from American Bone Health and https://americanbonehealth.org
These include:
1. Talking with Your Health Care Provider about Bone Health
Prepare for your upcoming doctor visit with these helpful questions!
https://americanbonehealth.org/downloadable-materials
2. Calcium and Vitamin D: Dynamic Duo for Bone Health
Are you getting enough calcium? Only 35% of American adults consume the recommended dietary allowance (RDA) of calcium. Learn more about calcium, vitamin D, lactose intolerance, and how to reach your recommended daily goal without overdoing calcium!
https://americanbonehealth.org/downloadable-materials
3. Do It Right and Prevent Fractures
The Bone-Healthy Way of Life and Exercise
Staying fit and protecting your bones is part of healthy aging. Exercise and activity can be a natural part of your daily routine. So choose the right exercises for you and enjoy the benefits.
https://americanbonehealth.org/downloadable-materials
4. Do It Right and Prevent Fractures—Handout
The Bone-Healthy Way of Life and Exercise in a easy one-page handout!
https://americanbonehealth.org/downloadable-materials
5. Drills for Desk Warriors
If you spend time at your desk hunched over your work, incorporating some regular posture drills can help relieve stress, maintain alignment, and stretch the muscles that support your bones.
https://americanbonehealth.org/downloadable-materials
6. Steps to Take When You Know Your Fracture Risk
Take steps to understand and reduce your risks of bone loss and fracture.
https://americanbonehealth.org/downloadable-materials
7. How To Read a Nutrition Label
Not sure how much calcium is in your favorite foods? Here’s how to read a nutrition label. The handout includes some sample meals to help you reach your recommended dietary allowance (RDA).
https://americanbonehealth.org/downloadable-materials
8. Medicines That Can Cause Bone Loss and Contribute to Osteoporosis
Are you taking a medication that can cause bone loss or contribute to osteoporosis? This handout lists some common medications that can affect your bones.
https://americanbonehealth.org/downloadable-materials
9. Stepping Out Strong
Movements for Fall Prevention
Incorporate these simple exercises into your day to improve balance and strengthen your legs.
https://americanbonehealth.org/downloadable-materials
10. Stepping Out Strong
A Healthy Path to Improving Strength and Balance
This exercise plan will help improve balance, increase hip strength, and improve your range of motion. Stay strong and healthy and reduce your chance of falls.
https://americanbonehealth.org/downloadable-materials
11. You Had a Fracture — Now What?
Adults over age 45 who break a bone with little injury are at greater risk of breaking a bone again.
This guide will help you make the most of your recovery, get you back in action, and improve your bone health to prevent future fractures.
https://americanbonehealth.org/downloadable-materials
12. Taking Charge of Your Bone Health
Although much of your bone health depends on genetics, you can benefit from a bone health road map to maintain the best of what you have. Here are some fundamentals to keep in mind.
https://americanbonehealth.org/downloadable-materials
13. Osteogenic Loading
The amount of weight bearing that causes a response from the bone is called “osteogenic loading” because it takes a certain “load” to stimulate the bone-building cells. In contrast, “unloading” the bones from prolonged bed rest or space travel can result in loss of bone density. While normal daily activities are sufficient to prevent the harmful effects of unloading, significant “loading” appears to be required to increase bone mineral density.
https://americanbonehealth.org/downloadable-materials
14. Parents and Coaches Beware
Athletic Energy Deficit (AED) is a gap in energy. AED results when sustained activity (energy output) is not balanced with a proportional increase in nutrition (energy input). AED often develops when there is pressure to change eating habits, particularly in some sports where a low body weight is encouraged.
https://americanbonehealth.org/downloadable-materials
15. Prevent PARS Stress Fractures in Young Athletes
The PARS stress fracture (spondylolysis) usually occurs in the lower back (lumbar spine) and results from repetitive hyperextension (bending backwards) and rotation activities. This fracture is often considered an “overuse injury.”
Athletes who participate in sports or activities that involve twisting movements and backward bending are more likely to experience a PARS stress fracture. The PARS stress fracture is estimated to occur in 30% of young athletes.
https://americanbonehealth.org/downloadable-materials
16. Talking with Your Health Care Provider about Bone Health for Breast Cancer Survivors
Breast cancer and some of the treatments for it can cause bone loss. There are steps that you can take to protect your bones during treatment and beyond. The first step is talking to your health care provider. This document provides you with questions to guide this conversation.
https://americanbonehealth.org/downloadable-materials
17. Bone Health and Breast Cancer
If you or a loved one has been diagnosed with breast cancer, it’s important to know how breast cancer and its treatments can affect the bones. This document covers the connection between cancer and bone health, and it suggests steps you can take to protect your bones during treatment and beyond.
https://americanbonehealth.org/downloadable-materials
18. HEALTHY BONES: The Foundation of Healthy Bodies
Learn about fracture risk factors and steps to take to keep your bones healthy, all in one simple handout!
https://americanbonehealth.org/downloadable-materials
