As women age, many develop osteoporosis. Osteoporosis is more common in women; however, men can develop osteoporosis. I developed the diagnosis of osteopenia, and have experienced the first step towards developing osteoporosis about 20 years ago by my primary doctor after I had a bone density test completed.
Osteoporosis is a progressive disease of the bones. This process thins and weakens the bones, making the person more susceptible to bone fractures. The doctor will probably order a diet rich in calcium, calcium supplements, and a medication to help strengthen bones. Calcium Citrate dissolves better in the body, thus allowing a higher level of calcium in the body versus calcium carbonate.
Calcium Carbonate versus Calcium Citrate
When I had my last bone density done about two years ago, the test still showed osteopenia of both hips. I am taking a regimen of calcium citrate, not calcium carbonate, Evista a prescription drug meant to strengthen bones, along with eating more calcium rich foods. Calcium carbonate does not absorb in its entirety in the body, like calcium citrate. Calcium citrate has a higher level of absorption. I have had two doctors recommend calcium citrate versus calcium carbonate.
I did some simple changes to my grocery shopping and meal planning. After all, what is good for me is good for every member of my family. I enjoy cooking and incorporating calcium rich foods into my meals.
- Yogurt is an excellent source of calcium. I found out how to use yogurt versus sour cream or mayonnaise
- Try a low fat past sauce by using ricotta cheese. Add a variety of fresh herbs. End result; tasty creamy pasta sauce
- Yogurt is an excellent addition to mashed potatoes. Add a variety of herbs such as, fresh dill and or shredded chesses
- Substitute yogurt to a baked potato versus sour cream and add a handful of shredded cheese and chives
I found that yogurt is the best form of calcium. Next in line is cheese, cooked puddings, ice cream and cottage cheese. High sources of calcium is found in several fruits and vegetable such as, calcium fortified orange juice, rhubarb, turnip greens, spinach, broccoli and oranges. Other high calcium foods include rice, whole-wheat Total cereal, molasses, oatmeal and almonds.
Valuable tips to Remember
I have been fortunate enough that I never, yet, broke a bone. The risks in breaking a bone are falls. One can have a hip fracture before they actually fall, and the fracture causes the fall. There are real concerns and challenges to osteoporosis, with good tips to live by.
- I never run, as running is too hard on one’s knee and hip bones
- I attempt to avoid uneven walking areas. This puts one at risk for falls due to balance issues as one becomes older
- I avoid icy covered ground and sidewalks
- Use proper posture when entering and exiting the car
- Stand upright and avoid slouching. This takes concentration and when this becomes a habit I do not think twice about good posture when walking, standing, or sitting
- I am ever mindful of how I enter and exit a vehicle
- I do not wear any shoes with heels. I buy flat soled shoes with non-slip tread
- I take a prescribed medication known as Evista as ordered by the doctor, Calcium Citrate with vitamin D, and I eat more calcium-enriched foods, including more dairy foods
- I am a nurse and I am well aware of what I need to do, however like many others it is incorporating these tips daily into a lifestyle change