Follow Us

For the latest Health Information and Wellness Tips from PIH Health.

Like us on Facebook Follow us on Twitter Follow us on Instagram

Published on May 18, 2018


Graphic of bone with osteoporosis

Graphic of bone with osteoporosisThe word osteoporosis means “porous bone” and it refers to a condition that occurs when the body loses too much bone, makes too little bone or both. If you have osteoporosis, your bones have lost density or mass and would look like a honeycomb under a microscope. When bones become less dense, they weaken and are more likely to break from a fall or in serious cases, just from sneezing or a minor bump.

About 54 million Americans have osteoporosis and it leads to two million broken bones each year. Experts estimate that by year 2025, osteoporosis related fractures will cost $25.3 billion annually. So, what can you do to protect your bones?

  • Eat a balanced diet, rich in calcium and vitamin D. Here’s a simple chart to help you get the right amounts.

Nutrition Table

  • Engage in regular exercise

According to Mary M. Wahbah MD, internist at PIH Health’s Whittwood medical office building, “Weight-bearing and muscle-strengthening exercises are two types of exercises that are important for building and maintaining bone density. Be sure to speak with your doctor before starting any new exercises.”

  • Avoid smoking and limit alcohol to 2-3 drinks per day

Jumping Jack Challenge

It's a great time to start doing light exercises that promote healthy bones. Jumping jacks are great for building bone strength and density when you’re younger and to maintain bone strength as you age. Take the Jumping Jack Challenge (check with your doctor first if you have been diagnosed with osteoporosis) by doing 10 jumping jacks in less than 10 seconds. Other exercises that can strengthen your bones are: jumping rope, dancing, walking, yoga and Pilates.

The information in Healthy Living Online is for educational purposes only.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation, or if they have any questions regarding a medical condition or treatment plan.