3 Things you NEED to be doing if you have OSTEOPOROSIS | Dr. Alyssa Kuhn

Do you have osteoporosis or has it been mentioned to you before? Does osteoporosis run in your family? According to the research: "About 26 million white women in the United States have low bone mass, and their lifetime risk of osteoporosis‐related fractures exceeds 40%.8, 9 The highest rates of osteoporosis‐related fractures occur in elderly women, although 13% of men also will experience such fractures" But the good thing?! These fractures can be prevented!

Join Dr. Alyssa Kuhn, physical therapist and arthritis specialist as she tells you the top 3 things you can do for stronger bones and less fractures so you can save your bones from osteoporosis! Many times we think we are doing all we can for our bones but turns out there are certain things that are way more effective. High impact exercise, vitamin D, and protein intake just to name a few. Take a look at getting a DXA scan to assess your bone health especially if over 50. Osteoporosis and osteoarthritis can go hand in hand, learn the difference here!

Osteoporosis 10 minute routine:

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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[Ahmad_Jawaid]

Thank you very much for the information that you provide 😊

[livefreeallways]

Vitamin C is also important for bone health and collagen.

[lisabaldwin]

I am so glad I found you! Very interesting. I loved the impact exercises

[deedeew]

Dr Alyssa Kuth I exercised too hard and I guess I have osteoarthritis and for three weeks I hobbled suffering from groin pain, hip pain and severe pain under my buttock. Nothing helped the discomfort until I started doing your provided exercises three times a day. After 10 days I awoke this morning and I can walk and not hobble. The pain is gone. Thank you so much. I also have severe osteoporosis so I think it has become worse and my bones can't handle extreme form of any exercise. I am 69 years of age.

[robyngrenier]

So helpful! You’re a wealth of information! Thank you!

[Julie-rlyl]

Hello Dr. Kuhn, I did not know that protein plays an important part in strengthening the bones. I believe lack of protein is one of my issue. My vitamins D is 72, is that a good number. I appreciate you and all the information you are providing. Thank you and blessings to you.

[livefreeallways]

it would be interesting to study rates of osteoporosis around the world. Looks like the countries with the most sun have the lowest rates but there could also be other factors.

[tinaforrestel]

Love all your videos. Which video talks more about eating more protein for your osteoporosis? Thank you!

[vikkimackinnon]

I have osteoporosis and osteoarthritis as well as Parkinson's disease. I also have a compressed nerve in my back. I have been using your work out video for bone on bone knees for the past few months.

[ighjmrg]

I truly love your videos on osteoporosis, I keep hearing about how walking is not beneficial for osteoporosis, it is weight-bearing, and also, I don’t think it should be discouraged, especially those who powerwalk, because I for one powerwalk for heart health. Also for my bones, but more importantly, for heart health. it just seems to be discouraged on most of the osteoporosis YouTube videos.

[deetin]

i have osteoporosis for about 11 yrs i had dexa scan for yrs ignored it . I was exercising all the time since I was young . 68 don't feel it . but that's fact . i love yr videos . I'm getting all info for change . calcium and food to change . I do take vit. my d is fine and my sugar is fine and I'm getting my omega3 a little higher at this time .

[zozvnoq]

Can you explain the best way to do high impact exercise for osteoporosis with uterine prolapse?

[jayneyp]

i need diet suggestions for the correct amount of protein that I should be eating. 56 years old, have been recommended that I take Prolia. I'm not loving this idea :(. Doctor said that even with Vitamin, better diet, weight bearing exercise, says that it will not increase my bone density. What do you think? What do you suggest?

[BrendaJBarNett]

Excellent info. I have osteopenia...Thanks Alysa!

[franhar]

Alyssa many thanks for all your videos! Do you have a video that shows the moves we should not be doing while exercising? I do a variety of video exercising and I do have osteopenia. Sure would appreciate your help. Many Thanks!!!

[tessainglis]

Thankyou Alyssa. If I have ostio arthritus bone on bone. the excercises you are giving me for ostio porosis are they safe for hip and knee joint with osto arthritus. I also have ostio porosis. I do so bone indesidy, I have only just found out about my hip artritus was wondering if you ave excercies combined for bothdiseases, Thankyou I love what you do

[marjn]

Take magnesium glycinate chelate with no fillers along with vitamin d. When do blood make to do both because vitamin d can increase calcium that's why you have to take magnesium to stabilize calcium.

[eshapiro]

This is a fabulous video with awesome information! I wanted to make sure I was understanding the Framingham study results correctly: The
journal articles states that "[t]he highest quartile, with protein intakes of 1.24-2.78 g/kg· per day, showed the least BMD loss." So, does that indicate
that for an adult of say 63 KG, that the optimal amount of animal protein per day is 175 (63x2.78) grams or about 6 oz of animal protein?

[debnickel]

Thank you for these exercises! I have osteopenia but also kidney disease. So I have to be very careful about the amount of protein I take in. I can't do a lot. I will still do all these exercises and wonder if eating not as much protein as you might recommend will still strengthen my bones?

[eshapiro]

This question relates to the quality versus the quantity of protein optimal for building and maintaining bone: Is the kind of protein in pastured eggs and dairy products the right kind of protein for building bones? Are the amino acids in collagen helpful for bone building and maintenance? Or is it important to specifically eat fish, poultry, and/or beef? What have you seen in the research about the source of the most helpful best kind of protein or amino acids for bone building? Update: I did a research literature search and see that both eggs and fermented milk products have been proven to be especially effective in building bone. And it isn't clear yet why fermented milk products are better at building bone than if the individual nutrients in dairy are taken separately.