Work out & eat right for SCI bone health

DSCN2600

People with SCI are at higher risk for osteoporosis due to lack of weight bearing on lower limbs.  Decreased bone density increases the risk of fractures and related health problems

Here are some tips to maximize bone health:

  • Be active!
  • DEXA scan is an imaging machine recommended to measure bone density
  • Consume adequate calcium.  Adults 19-50 years 1000 mg/day.  Those over 51 – 1200 mg/day.  Eat dairy products, dark leafy grean veggies, tofu, canned salmon, calicium fortified orange juice
  • Use supplements if unable to get enough through diet.  Tums antacids are a good, cheap source of calcium.  Note – supplements may cause constipation
  • Get 600 IU/day of Vitamin D
  • Limit caffeine
  • Stop smoking
  • Medication such as Fosamax may be prescribed by your doctor
  • Practice good fall prevention during transfers and other activities

See, Effects of resistance training on adiposity and metablism after SCI, Gorgey AS, Mather KJ, Cupp HR, Gater DR, Med Sci Sports Exerc. 2011 June 8.

See, the development of evidence-informed physical activity guidelines for adults with SCI, Ginis KA, Hicks AL, Latimer AE, et al, Spinal Cord. 2011 June 7.

Source: Vickeri Barton, RD, CD, Associate Director of Nutrition and SErvices, Harborview Medical Center. Presentation April 2011.

Photo:  Director of the Arizona Disability Employerment Center Physical Fitness Center.

 

Leave a Reply

Your email address will not be published. Required fields are marked *

About Karen
Karen Koehler, partner at the nationally recognized law firm of SKW, blogs about all things related to spinal cord injuries...More
SKW on Facebook
Follow Us
   
Subscribe

Add this blog to your feeds or
subscribe by email using the form below.

Join 3 other subscribers

Favorite Quotation
On Another's Sorrow
Can I see another's woe,
And not be in sorrow too?
Can I see another's grief,
And not seek for kind relief.

Can I see a falling tear.
And not feel my sorrows share,
Can a father see his child,
Weep, nor be with sorrow fill'd.

Can a mother sit and hear.
An infant groan an infant fear?
No no never can it be,
Never never can it be

And can he who smiles on all
Hear the wren with sorrows small
Hear the small bird's grief & care
Hear the woes that infants bear

And not sit beside the nest
Pouring pity in their breast.
And not sit the cradle near
Weeping tear on infant's tear.

And not sit both night & day.
Wiping all our tears away.
O! no never can it be.
Never, never can it be!

He doth give His joy to all:
He becomes an infant small,
He becomes a man of woe,
He doth feel the sorrow too.

Think not thou canst sigh a sigh,
And thy Maker is not by:
Think not thou canst weep a tear,
And thy Maker is not near.

O He gives to us His joy,
That our grief He may destroy:
Till our grief is fled and gone
He doth sit by us and moan.


— William Blake