Prevent Osteoporosis with Vitamins and Exercise

Like the framework of a house, your skeleton supports your active life. Did you know osteoporosis could be a silent threat? Osteoporosis is a disease where your bones become brittle and fragile. Because it can begin early and doesn’t always alert you with symptoms, you may not even know you have it until something breaks. However, you can prevent osteoporosis with vitamins and exercise.

How to tell if you’re at risk

Your risk for osteoporosis is affected by gender, age, body size, ethnicity, and family history. While you can’t control those risks, you can take other measures to help safeguard your health. Low estrogen levels, smoking, and drinking too much alcohol can all contribute to the development of the disease. Even some medications can contribute to your risk.

You can also find out if you are at risk by asking your doctor to get your calcium and vitamin levels checked. Or, if you are a postmenopausal woman over the age of 50, ask your doctor about receiving a bone density test. This exam can diagnose osteoporosis before a broken bone occurs.

What to do about it

Shake yourself of the idea that osteoporosis is just part of growing older. There are many things you can do starting today to avoid it or slow its progression. Above all, prevent osteoporosis with vitamins and exercise. So, start moving and get enough calcium.

Getting calcium

As a kid, you probably heard “drink your milk” daily. Turns out, that was good advice. Milk is a good source of calcium, the nutrient that helps build strong bones.

A healthy diet should supply your need for calcium. Calcium is important to your body’s ability to use vitamin D, and you’ll also find it in yogurt, cheese, orange juice, cereals, and bread.

Take vitamin D

Eating the right foods and getting some sun time should contribute enough vitamin D, but you also may need to take it in pill form. Be sure to check with your doctor before taking any supplements.


Want to make a significant impact on osteoporosis at any stage of life? Get a move on! That doesn’t mean you have to hit the gym.  Walking for as little as 30 minutes a day can be just what the doctor ordered. Don’t have 30 minutes free? Break it up into ten-minute segments as you find the time.

Not a fan of walking? Any kind of weight-bearing exercise gets the job done. So yes, you’re allowed to dance your way to good bones. Dance, jog, play basketball, hike, whatever gets you competing with gravity is a good thing. Want to kick it up a notch? Pick up something heavy. Adding resistance training brings potential benefits no matter your age. In a study in 2000, researchers found that high- and moderate-intensity resistance exercises have a positive effect on bone density. The best way to make all this work is to bring a friend along.

There’s nothing quite like having someone sweating out the last few minutes of a workout alongside you. Working out as a team helps keep you committed when you feel like giving up. The specialists at Women’s Care Florida can help you deal with osteoporosis. Call to learn more or schedule an appointment.

Increasing Bone Density After Menopause with Yogurt

If you like yogurt, then we have good news. A recent study in Osteoporosis International found that eating yogurt can help with increasing bone density after menopause. This can also decrease your risk of osteoporosis. According to an article in the New York Times, over 4,000 Irish adults ages 60 and older participated in the study. Researchers measured their bone density, joint deterioration, and physical ability. Furthermore, they found that compared to non-yogurt eaters, the people who ate yogurt daily had a 3 to 4 percent increase in bone mineral density. The female participants’ risk for osteoporosis decreased by 39 percent and males’ risk decreased by 52 percent.

If you haven’t cozied up to the idea of yogurt yet, here are some other benefits to eating this food that can help with an osteoporosis diet.

Perfect protein

According to WebMD, adults in the United States should receive 10 to 35 percent of their day’s calories from protein. This ultimately adds up to about 46 grams for women. Yogurt incorporates about nine grams of protein per serving in your diet. If you tend to be an active person, protein can help build muscle and make you stronger.

Natural nutrients

Yogurt contains important nutrients such as calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. However, some yogurts contain unhealthy additives such as sugar. Instead of purchasing a pre-sweetened blend, try plain, non-fat yogurt and use natural sweeteners such as bananas, blueberries, and granola to satisfy your sweet tooth.

Pleasant probiotics

Many brands nowadays advertise how their yogurt contains probiotics. However, what does that mean? Research is still being conducted to better understand how certain strands of probiotics can benefit a consumer. However, some evidence shows that it can help boost your immune system and promote a healthy digestive tract.

Better balance

Research indicates there are many benefits of yogurt for females specifically. Yes, yogurt can even help prevent vaginal yeast infections. The active cultures in yogurt can help decrease vaginal pH levels to a healthy level, which helps stop yeast infections and keeps them from coming back.

If you want to learn more about increasing bone density after menopause and lowering your risk for osteoporosis, speak with an expert at Women’s Care Florida.

Osteoporosis Facts, Risk Factors and Tests

An estimated 200 million women around the world suffer from osteoporosis according to the International Osteoporosis Foundation. Osteoporosis, also known as bone loss, can increase your risk for fractures, broken bones, and other complications that arise from these conditions. Take steps now to prevent the development of this serious health condition. Here are seven osteoporosis facts you should know about bone loss and osteoporosis.

Osteoporosis and menopause

The majority of women start suffering from bone loss once they reach menopause and experience a decline in estrogen levels. Since estrogen contributes to healthy and strong bones, loss of estrogen can accelerate and increase the risk for bone loss. Schedule an appointment with Women’s Care Florida to undergo a bone density test and diagnose osteoporosis early.

Healthy lifestyle habits lower your risk

Another important osteoporosis fact is staying healthy decreases your risk. Exercising regularly can naturally strengthen your bones which can thus help you avoid osteoporosis. In addition, calcium and vitamin D help strengthens your bones as well. Therefore, consume foods high in these vitamins to lower your risk. Many risk factors come hand in hand with smoking. Developing osteoporosis and thus fragile bones is one of them.

Talk to your OB-GYN about other lifestyle habits and osteoporosis facts that can help prevent it.

Many don’t know they have osteoporosis

Much of the time, osteoporosis can go undetected for years. Unfortunately, people tend to discover osteoporosis once they suffer a fractured bone. To prevent this from happening, we recommend sticking to healthy habits such as diet and exercise. Healthy lifestyles can also prevent many other serious health conditions such as heart disease and elongate your lifespan.

Certain risk factors can’t be controlled

Although we highly recommend sticking to a healthy lifestyle, know some people have less control preventing osteoporosis than others. Petite women with smaller bones naturally have a higher risk of the disease. Also, women who produce less estrogen on behalf of menopause and other hormonal changes have a greater risk. Talk to your OB-GYN about bioidentical hormone replacement therapy, which can help regulate your hormones.

Detect osteoporosis with a bone density test

This test helps confirm whether you have weak bones by measuring your current bone density. It also serves as the only test that can diagnose osteoporosis before you have symptoms. Consult with your OB-GYN about undergoing bone density screening.

Treatments can help slow bone loss

Certain medications for osteoporosis can slow the rate of bone loss. In addition, nutritional supplements for calcium and vitamin D can help strengthen your bones. Talk to your doctor about medications and treatments that can help improve osteoporosis.

Fall prevention tactics can help

Falling down can lead to fractures and broken bones if you have osteoporosis. Improve your environment as needed to lower the risk of falls. Keep objects off the floor, and place non-slip mats in your kitchen, bathrooms, hallway, and other areas with poor traction.

If you suspect you might be at risk for osteoporosis, make an appointment with Women’s Care Florida today to undergo bone density screening. Women’s Care Florida offers comprehensive, board-certified gynecologic care and can help lower your risk for bone loss and osteoporosis.

Osteoporosis Prevention | Symptoms and Risk Factors

Osteoporosis, or bone loss, affects nearly half of all women over the age of 50. In most cases, women don’t know they have osteoporosis until they break a bone or suffer a fracture. When left untreated, osteoporosis can lead to severe pain and difficulties with performing everyday tasks. Tasks include bending down, sitting, and lifting. Learn more about osteoporosis prevention and ways you can help reduce your risks for the disease.

Schedule an appointment with your OBGYN to undergo bone density screening to find out your risks for osteoporosis. Don’t allow it to go undetected until you fall or suffer a fracture. Here’s how to prevent the onset of osteoporosis before it even starts.

Know osteoporosis risk factors

Osteoporosis commonly affects females over the age of 50 who tend to have small body frames. However, older females can still develop osteoporosis regardless of size or frame. Common osteoporosis risk factors include the following:

  • Lack of calcium and vitamin D. These nutrients support the growth and development of strong, healthy bones.
  • Lack of exercise. Strength-training and weight-bearing activities are most effective at keeping your bones healthy and strong.
  • Smoking. Nicotine and cigarettes increase the rate of bone loss.
  • High alcohol intake. Consuming more than two alcoholic beverages per day interferes with bone growth and formation.

Osteoporosis prevention with early detection

A bone density screening is the only way to detect and diagnose osteoporosis before you exhibit symptoms. A bone density test can learn whether you have weak bones and determines the current status of your bone density. Talk to your OB-GYN about undergoing bone density screening so you can take steps right away to improve your bone health and prevent osteoporosis.

Get treatment for osteoporosis

Osteoporosis can be effectively treated through healthy lifestyle changes when caught early on. For instance, calcium and vitamin D supplements can aid in the development of stronger, healthier bones. In addition, regular exercise can strengthen your bones and overall immune system function. Your OB-GYN may also prescribe medications that can help rebuild bones or prevent further bone loss from occurring.

Your OB-GYN will also discuss how to lower your risk of falling, which increases the risk of fractures. For instance, start wearing shoes with good traction, install grab bars in your shower, or start using a cane or walker.

The board-certified physicians at Women’s Care Florida are dedicated to providing the gold-star standard in women’s healthcare. Each of our Physician Care Groups has a distinctive style and practice that can be tailored to fit your individual needs. For more information about how WCF can help you take care of you, contact us to schedule an appointment.