Beacon Ortho: Osteoporosis Prevention

Wednesday, December 23rd, 2020 10:01am

By Beacon Orthopaedics & Sports Medicine, news release

What is Osteoporosis and how can you prevent it?

In order to prevent an injury from occurring, you must clearly define what you are trying to avoid. Here are some questions to ask as you make a plan for healthy bones.

What is Osteoporosis?

Literally translated, osteoporosis means “porous bone” describing when bones become thin from mineral (mostly calcium) loss. This mineral loss also causes them to become weaker and less dense. Lower bone quality brings an increased chance of breaks causing pain, disability, or even making everyday activities a challenge.

According to the National Institutes of Health, in the United States, due primarily to an aging population, osteoporosis or low bone mass is now considered major public health threat. Since the disease often goes unnoticed for years with no symptoms or discomfort, it is best to prevent its onset if possible. The local experts from Beacon Orthopaedics & Sports Medicine say that while some older adults cannot avoid injury or illness resulting in surgical treatment, there are a few early steps everyone can take to prevent bone loss -- at any age.

How Can I Prevent Bone Loss?

At different stages in life, there are steps anyone can take to prevent bone loss. Starting early is important. Here are some preventive tips developed by the American Academy of Orthopaedic Surgeons for people at various stages of life:

· 10 and 20 years old: To increase strong, healthy bones, consume 1,300 mg of calcium each day. Dairy products like cheese, or green leafy vegetables are also great sources of calcium. One easy action item: instead of soda, drink milk.

· 20 and 35 years old: Since your bones reach their peak strength during these years, it’s important to get adequate calcium and exercise to help achieve peak bone density. You need at least 1,000 mg of calcium each day. Weight-bearing exercises like jogging or walking also aid in keeping bones strong.

· 35 and 50 years old: At this stage in your life, you may begin to gradually lose bone, so getting enough calcium (1,000 mg each day) and daily exercise will help minimize that loss. For women, if your period becomes irregular or if you develop signs of menopause, talk with your physician about bone density screening examinations.

· Over 50 years old: Adequate calcium intake and exercise are still important. You should continue taking 1,000 mg of calcium each day. If you rarely get out in the sun, talk with your doctor about taking a vitamin D supplement. Try to walk, jog, or perform a resistance workout for at least 20 minutes, three times a week.

How Can I Avoid Injuries?

“The key to preventing injuries before exercising is to properly prepare for that workout,” said Dr. Matt Johansen from Beacon. Perform each exercise properly, stretching your body in a pain-free manner. Staying relaxed is very important to stretching properly. Make sure your body is not tight. Keep your shoulders, hands, and feet relaxed as you stretch, and breathe slowly. “One of the best ways to warm up is to do flexibility or stretching exercises, making sure your physical activity is appropriate for your fitness level,” added Dr. Johansen. Consult with your orthopedic doctor for information on specific, beneficial stretching exercises.

Some good exercises that help minimize bone loss include walking, jogging, hiking, climbing stairs, dancing, aquatic exercises, treadmill exercises, and weight training. However, always consult your doctor before beginning any vigorous exercise program. In addition to taking vitamins and exercising, eliminate smoking and excessive alcohol use, as these have been proven to cause bone loss and increase your risk for a fracture.

Next Steps?

As you age, your body does not bounce back from injuries as easily. Falls and fractures among older adults can sometimes be prevented by following safety measures and being aware of the risks in order to avoid them. If you or someone you love needs an osteoporosis evaluation, appointments are available at Beacon West, Lawrenceburg and Batesville, along with Saturday morning injury clinics and urgent care at Erlanger and Summit Woods. Go to or call 513-354-3700 for an appointment. All 13 Beacon locations are seeing patients. Striving to ensure patient and staff health, Beacon offers Telehealth Video Visits and when seeing patients in person, they are using all approved safety protocols, including temperature checks, masks, hand sanitizing. Providing a safe environment to diagnose and recommend the next steps for any injury is always the right thing to do.

More from Local Sports


  • Nicotine Action Alliance Meeting

    The Nicotine Action Alliance of Dearborn County Action Team is a group of professionals who provide direct services to residents of Dearborn County and are concerned about the health and well being of those persons as it relates to the use of Nicotine products of all kinds. Meeting are held via ZOOM Meeting ID 81366754462 PASCODE 517176 This Action team works with the local Tobacco Prevention and Cessation Coordinator through the Dearborn County Health Department on the goals and objectives in the capacity building grant from the Indiana State Department of Health Tobacco Prevention and Cessation Commission.

  • Learn the Bagpipes or Highland Drumming

    The 35th Indiana Pipes and Drums are looking for those interested in learning how to play Bagpipes or Highland Drumming. No musical experieance needed, all ages welcome, Come join a fun filled group of people and become part of our family of pipers and drummers.

    at Lawrenceburg Fire Station #2
  • Hillforest House Museum

    Overlooking the Ohio River in Aurora, the beautiful Hillforest Victorian House Museum was built in 1855 for industrialist Thomas Graff. Its unique shape is said to be inspired by steamboats of the 19th century. The site has been operating as a historic house museum since 1956 and is one of 11 National Historic Landmarks in southern Indiana. Hillforest opens for tours today and hosts many special events throughout the season. Overlooking the Ohio River in Aurora, the beautiful Hillforest Victorian House Museum was built in 1855 for industrialist Thomas Graff. Its unique shape is said to be inspired by steamboats of the 19th century. The site has been operating as a historic house museum since 1956 and is one of 11 National Historic Landmarks in southern Indiana. Hillforest open NOW…Tuesday - Friday, 11 AM - 3 PM (last tour begins at 2:15 PM) and Saturday and Sunday, 1 - 5 PM (last tour begins at 4:15 PM). (Closed major holidays). Available for special events and teas!

    at Hillforest Victorian House Museum

Prescription Drug Take Back Events Scheduled in Franklin Co.

The two drug take back events will be the last drive-thru events of 2022.

IHCDA Open Applications for Indiana’s Energy and Water Assistance Programs

Funding available to help households pay their energy and water/wastewater utility bills.

East Central Students Create Fill The Bus Drive to Support Hurricane Victims

Trojans Exchange is also selling t-shirts with all proceeds going to Floridians in need.

Local Sports Report - October 4, 2022

The Boys Tennis State Tournament rolled on, while Boys and Girls Soccer Sectional play got underway.

EC's Laney Baker Commits to Thomas More

East Central girls basketball will play their first game of the 2022-23 season on Nov. 2 at SD.

Beacon Ortho: How Can You Prevent Fractures This Fall

According to the CDC, about one in four adults (28%) age 65 and older report falling each year.

On Air

Jeremy playing
Matt Stell - Man Made

Maren Morris My Church 13:37
Brooks & Dunn My Maria 13:31
Old Dominion and Kenny Chesney Beer with My Friends 13:28
Kelsea Ballerini Love Me Like You Mean It 13:25