Orthopaedic surgeon warns 1 in 3 ladies face osteoporosis fracture threat, shares 10 prevention habits: ‘Bounce 30 occasions’ | Well being

“As a feminine Orthopaedic surgeon, I’m keenly conscious of the destiny of many women- ⅓ could have an osteoporosis-related fracture. A 3rd of people that break their hip die inside 1-2 years. Girls maintain 75 % of all hip fractures,” says Jocelyn. (Additionally learn: Orthopaedic surgeon warns ‘vitamin D deficiency is inflicting joint ache in millennials’; right here’s the best way to defend your bones )

She additional shares 10 issues she does to cut back her threat of osteoporosis and fractures.

1. Do power coaching 2–3 days every week.

2. Bounce 30 occasions, three days every week (extra when utilizing a leap rope as cardio).

3. Observe steadiness workouts repeatedly.

4. Embody weight-bearing cardio in exercises.

5. Get sufficient calcium via eating regimen.

6. Take 400 mg/day magnesium glycinate and 2000 IU/day vitamin D (helps bones and joints).

7. Add a Kind I hydrolysed collagen complement (search for Fortibone within the ingredient listing).

8. Take 5 grams per day of creatine monohydrate to assist keep muscle mass and power, which not directly helps bone density (not advisable for these with kidney circumstances).

9. Think about transdermal estrogen throughout perimenopause or menopause after consulting a physician. Analysis exhibits menopausal hormone remedy can improve hip bone mineral density by 4 % and backbone density by 5 %, whereas lowering hip fracture threat by 30 % and vertebral fracture threat by 40 %.

10. Get a DEXA scan by age 50 as a substitute of ready till 65. Since ladies can lose 2 % of bone density per yr at menopause, earlier screening offers helpful insights for prevention.

Word to readers: This text is for informational functions solely and never an alternative choice to skilled medical recommendation. At all times search the recommendation of your physician with any questions on a medical situation.