Osteoporosis: The Basics

Strengthening your bones doesn’t always have to do with drinking you’re milk when you were a kid like your mom told you. Even into your 20’s, your bones can still be strengthened so that you are avoiding future problems such as osteoporosis. When you are young, your bone tissue is being created and destroyed repeatedly. When you get older, the creating process slows down and this can lead to problems in your bones. Deterioration can cause your bones to become brittle, weak and porous – which is exactly what osteoporosis is.

Osteoporosis causes bones to be much more likely to break. Just like any other bone disease, the most commonly affected bones are the ones that deal with the most movement and impact like your spine, hips, wrists, and knees. A fall that would normally leave a bruise on someone else, may cause your bones to break or shatter.  Osteoporosis can affect anyone, but it is most common in women that are older and have recently gone through hormone changes due to menopause. Here at Oahu Spine & Rehab, our chiropractors know that there are steps you can take to help prevent osteoporosis with small lifestyle changes.

In your early twenties, it’s important to keep your bones strong by staying active. The best way to do this is to do some sort of daily activity, whether it’s a walk on Kailua Beach or a bike ride, keeping moving is the best thing for your bones. Not only is cardio great, but adding weights in your workout is very important for bone health. Lifting free weights (with correct form) is a great option in resistance training for the bones, as well as yoga and Pilates.

OSR Weight Management can attest to the fact that it is important to eat the right foods if you want your body to be healthy. Specifically, for healthy bones, you want to make sure you are getting enough Calcium and vitamin D in your diet. Calcium is found in milks (not just dairy! Check out almond and cashew milk for tons of extra calcium too!), dark leafy greens and some fruits. Vitamin D can be found in fatty fishes, fortified fruit juices and eggs. Just like any other aspect of your health, your diet can be a preventative tool for thousands of conditions, including osteoporosis.

You may be at a higher risk for bone loss/osteoporosis if you have the following conditions:



Parkinson’s disease

Multiple Sclerosis

Eating Disorders


Celiac’s Disease


Certain Cancers

Here at Oahu Spine & Rehab in Kailua, our physical therapists and chiropractors deal with patients every day that are suffering from osteoporosis. Not only does it take your body longer to heal, but you are very prone to re-injury. Our integrated health center is designed to create a personalized treatment plan for your condition. If you are suffering from chronic pain or know someone who is, contact us here or call us at 488-5555!



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