Osteoporosis is a huge public health problem with serious economic consequence. According to the World Health Organization, 40% of women over 50 experience fractures of the wrists, legs, and spine that are due to osteoporosis.

How do I know if I have osteoporosis?

Many times, the first sign of osteoporosis is a fracture. However, there are some known risk factors. Osteoporosis tends to run in families, tends to be prevalent in thin white or Asian women, is associated with low vitamin D levels, and can be a side effect of medication.

If you think you are at risk, ask your doctor if you are a candidate for a bone mineral density examination (BMD). It is a quick, painless exam done by a machine while you are lying comfortably on your back. A score of -1.0 to -2.5 indicates osteopenia and any score over -2.5 identifies osteoporosis.

You may also ask your physician to check your vitamin D blood level. A normal level is considered 30 ng/ml but some physicians prefer levels as high as 60 ng/ml depending on your state of health.

What can I do to help myself if I have osteoporosis or osteopenia?

• Getting some sun exposure helps to increase vitamin D levels. Ten minutes of skin exposure in midday sun daily is enough to produce 10,000 IU of vitamin D.
• Eating a healthy diet that includes calcium in food form. Our bodies need 1200 mg of calcium per day. One cup of yogurt will get you 415 mg and a cup of turnip greens is 200 mg.
• Exercising daily can strengthen bones. In particular, core strengthening and weight bearing exercises help stimulate bone growth and facilitate bone growth.

How do I find out more about Osteoporosis and Osteopenia?

Call BENCHMARK PHYSICAL THERAPY in Ellijay at 706-273-3131 to find out when the next group class is. The class is covered by most insurances. The class includes a thorough evaluation and five group sessions with others who have the same problem.