Menopause Taylor
Lifestyle Options for Preventing Osteoporosis and Fractures – 211 | Menopause Taylor
Did you know there are lifestyle measures that you can use to decrease your risk of osteoporosis and fractures? Do you know what they are? This video will present them so that you don’t present to your doctor with osteoporosis or a fracture.
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here we are again a bunch of marvelous menopausal women addressing all the things that matter at menopause I'm menopause Taylor your teacher in the last 15 videos I have systematically taught you on osteoporosis entails and the most significant thing it entails is fractures of your spine hip and wrist that can you for the rest of your life we are now embarking on the part of our unit on osteoporosis that presents all of your options for prevent preventing or managing osteoporosis so this is the first of the videos on your management options in my book whether you have the first edition or the second edition this material is in chapter 29 in the section on diet and lifestyle options and since lifestyle is more important than diet when it comes to managing osteoporosis I'll start with the lifestyle options this particular video will address your lifestyle options other than exercise I'm saving that for the next few videos so today we'll focus on just three things not smoking sun exposure and fall prevention now you may be saying bah humbug I already know about those three things but I assure you that I'm gonna tell you some things that you don't know that will help you avoid osteoporosis or fracture so watch this video let's start with the two lifestyle options that help you avoid osteoporosis in the first place they are staying away from cigarettes and staying in contact with the Sun so the first will be avoiding smoking if you recall the big list of risk factors for osteoporosis that I showed you in video 203 smoking was one of them here's that list again there it is in the green diet and lifestyle category it's listed as tobacco use and it's one of the factors included on the fraks risk assessment tool I taught you about in video 208 recall that of the 19 risk factors for osteoporosis the fraks tool only takes into account about seven of them and the fact that smoking is one of them suggests that it's pretty significant cigarette smoking has been known as a risk factor process to process three decades first of all smoking causes your post menopause to occur earlier by about two years and the earlier you huge lose your estrogen post menopause the earlier you start losing bone but that's not the only effect smoking has on your bones smoking decreases your bone density directly the more you smoke the lower your bone density the longer you smoke the lower your bone density even exposure to secondhand smoke during your childhood and early adulthood can increase your risk for osteoporosis so the effect of cigarette smoking on bone our long-term effects and it doesn't even end there smoking also increases your risk of actual bone fracture so this means that the degree of decrease in your bone density is really significant if you smoke and there's even more fractures from osteoporosis do not heal as well if you're a smoker and you learned in video 202 that fractures from osteoporosis don't heal very well in the first place so when you add the delayed healing from cigarettes to that it's really a bad situation research of that researchers have actually identified a toxic chemicals in cigarette smoke that break down bone so cigarette smoke smokes out your bone in a variety of voice including earlier menopause lower bone density higher risk for fracture poor healing of fractures and bone breakdown so this is one of the management options over which you have total control if you're a smoker you've probably heard all sorts of reasons as to why you should quit I hope this one is the one that hits home before you break a bone now the second lifestyle option that helps you avoid osteoporosis in the first place is fun exposure now I specifically addressing sun exposure rather than addressing vitamin D here and that's because while vitamin D is the reason for sun exposures benefits there's more to it than that so let's separate the two first I'll tell you why vitamin D is important for your bones and can help you prevent osteoporosis vitamin D is necessary for your bones to absorb calcium and when we get to the vitamin and mineral options for preventing osteoporosis I'll tell you a lot more about both of these minerals but for now let's turn our attention to the role of sun exposure itself the important thing to know is just how much sun exposure you need to prevent osteoporosis if you had to guess what would you propose here's a quiz question to help you come up with an answer the quantity of sun exposure that is necessary for purposes of getting enough vitamin d to prevent osteoporosis is Oh sun exposure on only your hands and arms for 20 minutes four to five times weekly for only four to five months per year beef sun exposure on only your hands and arms for 20 minutes four to five times weekly throughout the year see some exposure on your neck and chest for an average of one hour daily d sun exposure on all your limbs for an average of 30 minutes daily sun exposure on your face for an average of 10 minutes daily sun exposure on your entire body for an average total of six hours per year g sun exposure on your back for an average total of eight hours per year h none of the above i all of the above you see this question forces you to consider a few things one is where on your body you need sun exposure another is how long you need sun exposure and still another is how often you need sun exposure and the quiz options give you all variety of answers for all three considerations if you break it down into parts the first thing to consider is whether you need sun exposure on your whole body or just part of your body and if you only need it on part of your body which parts suffice then if you're only gonna get sun exposure on part of your body how long a time do you need to endure that exposure and the last consideration is whether your absorption of vitamin D from this Sun is something you need to get on a regular frequent basis or whether your body can store it over time so that you don't have to have sun exposure frequently when I break it down like that it might make answering the question easier so take another look at the quiz question and see if any of the answer stands out as the most logical think about people who live in regions of the world where there is limited sunlight for a limited time during the year how would they get enough vitamin D from the Sun so here's the answer the key is to understand that your body has the ability to store vitamin D for use over time your body absorbs vitamin D from the Sun very readily and very quickly when you dawn your skinny little bathing suit and go to the pool or the beach and lie in the Sun you absorb ten thousand international units of vitamin D in just 15 minutes so you don't have to be a Sun goddess to get your vitamin D from the Sun however skin pigment does play into the picture the darker your skin the more sun exposure you need to get adequate vitamin D and the same goes for aging the older you are the more sun exposure you need to get adequate vitamin D and regardless of where you live the color of your skin or your age the best times of day for sun exposure are early morning and early evening when the Sun is less intense finally the farther north you live the harder it is to get enough vitamin D from the Sun and another thing sunscreen decreases the amount of vitamin D you absorb so take into account now I know that some of you are going to ask me about tanning beds and since I like to answer your questions before you even have the opportunity to ask them here goes tanning beds do not provide vitamin D they emit UVA light which greatly increases your risk of melanoma though so if it's melanoma you want use them if it's vitamin D you want don't okay that does it for the two lifestyle options that help you prevent osteoporosis now we'll turn our attention to the wand lifestyle option that helps you prevent fractures if you already have osteoporosis so you know how you baby proof your home when you have a baby let's see you cover all the electrical circuits you install locks on all the lowermost cabinets and you move the toxic chemicals to higher ground and you place gates to block off unsafe areas etc etc in essence you create a safe environment for your baby well having osteoporosis can turn your safe environment into an unsafe one for falling so just like baby proofing your home makes it safe for a baby you now need to fall proof your home to make it safe for you in video 201 I taught you about fragility fractures these are fractures of your spine hip or wrist from minimal or no trauma I explain that woman's sustained fragility fractures by doing normal things that would never cause a fracture if they had enough bone most women sustained for jilly D fractures by falling from standing height in their own homes when you talk to women who have sustained a fracture and you ask them how it happened their answers are so underwhelming yes sir expect some big dramatic event to cause a fracture like falling out of a tree or sliding off the roof or toppling off of a ladder or maybe even something really exciting like having wild crazy sex but that's not what these women will tell you instead they will say they slipped on their own kitchen floor bumped into a beast piece of their own furniture misstep when they got up in the middle of the night shockingly some women can't even tell you how they sustained a fracture they recall nothing that is fractured worthy so the idea behind fall proofing your home is to adjust your home environment so that these things cannot happen here are some of the things you can do to fall proven your home the first one is to fall proof your floors on any floor that is uncarpeted use a cleaning product that is not slick slick products make floors shiny but shiny floors are way overrated dull floors are just fine you don't want a floor surface to hold your foot in place once you've planted your foot so get rid of any slick or slippery floors and if you have rugs oh my gosh rugs I cannot tell you how many women fracture their spine hip or wrist by tripping over the edge of a rug and these are rugs they put there these are rugs in their own home so they know they're there and yet they still trip over them so you have to fall proof your rugs you can do this by taping down the edges of your rugs or you can secure them by placing heavy furniture on top of ages you have to make it so that the edge of the rug cannot lift up and cause you to trip if you have rugs that are unstable and skin did put some of those non-skid mats underneath them I never want to hear another woman say she tripped over her own rug and broke her spine hip or wrist and while we're on the subject of floors another floor proof measure is to check your floors and stairs for defects a soft spot or a loose plank can be a fracture waiting to happen for both you and the floor so repair anything that is loose broken weak or unstable or you'll end up loose broken weak and unstable and next is visibility what's important for avoiding a fall that results in a fracture is lighting that enables you to see your feet you need to see where you're stepping go get some of those pretty little holiday lights and string them along your baseboards so that you can see what's on the ground put them along your stairwell steps to they'll look lovely and make sure that when you enter a room you can turn on the lights as you enter without having to walk in the dark even one step in fact with all the technological gadgets that exists these days you can find lights that turn on automatically in response to motion but just put the motion sensor at the entry to the door another big impediment to being able to see your feet is these reading glasses everybody's got readers and you have them within reach at all times right so throughout the day you put them on and you take them off then you put them on and you take them off because you can't see worth a darn to read anything with about them but then you get up to do something just for a minute and you forget to take off the darn readers well guess what you can't see what you're doing not only can you not see distant objects on the floor you also experience blurred vision because you're wearing the readers which are for near vision when you aren't doing anything that requires near vision of course the easy solution is to take off the readers when you're not reading and I hope you aren't reading while you're walking alternatively you could have readers all over the house so that you never have to cart them around with you from room to room and another visual impairment comes from carrying things like laundry when you have your arms full you can't see where you're walking so don't carry things either have someone else carry the stuff around for you or get a cart with a cart not only are your hands-free you've got them firmly planted on the cart to give you even more stability and you don't have to limit your cart to just your house I take my cart everywhere I go I call myself the cart lady and tell everyone that it's my SUV besides it's good to make jokes jokes about yourself sometimes and never furniture no matter how much of a decorator you are please a range of furniture so that it's not in your way put plenty of space between the items of furniture and between the furniture and the walls though there may be plenty of room to walk there may be not enough room when you've got your hands full of laundry or you're carrying a great big heavy platter of food or an arrangement of flowers so think in terms of situations in what you'll need to navigate the space and if you have pieces of furniture that are too high or too low adjust them this goes for beds chairs anything that makes you have to mount or dismount in an uncomfortable way make them all just right for your height and now for bathrooms bathrooms are not fracture friendly places at all bathrooms are very common places for sustaining a fracture and why wouldn't they be I mean they consist of very hard materials that are slick and slippery like tile and then you go and wake the tile making it slicker still add to that some slippery soap shampoo or conditioner and bam if you slip it's a very hard fall so putting those non-skid rubber mats in your bathtub and shower and maybe you want to put a chair in your shower so that you can sit there to bathe if you wish and install bars in both your shower and your tub areas I mean put a bar next to your toilet too and if you're concerned about aesthetics there are many really really pretty beautiful bars available you're not limited to the plain boring kind you see in bathrooms that are equipped for the handicapped besides you'll think any rail is beautiful if it prevents you from sustaining a fracture and get rid of any rugs in your bathroom that are not completely secure I think people call them throw rugs I never understood why they came to be called throw rugs but in the context of fractures from osteoporosis that name makes a lot of sense they can throw you to the ground in a flash leaving you as flat as the rug so throw away your throw rugs the next fall proof measure is to adjust the heights of things in your home so that you don't risk falling when reaching for them minimize the need to climb on to a stool or ladder to reach things you know remember that when you use a stool you are compounding your risk for falling simply being higher on the stool is a risk in and of itself but then the stool can move or tip increasing your risk even more and once you're on the stool you do things with your arms and an unnatural angle and then you fill your hands with items that make it difficult for you to hold on to the stool as you dismount it's a complete recipe for a fracture so just do a little spring cleaning and get rid of some things the goal is to place the things you need we didn't reach so that you don't need to get a stool to get to them and finally a little housekeeping pick up after yourself don't leave things lying around on the floor shoes are very commonly the things that cause women to fall and sustain a fracture and your family members to pick up after themselves to children's toys our grandchildren's toys are another common cause of fractures so put your Bossypants on and tell your family the new rules just tell them to pick up their stuff or else you'll throw it out the window and don't fracture your spine while throwing it out the window as you can see all of these things are really logical in terms of decreasing the chance that you'll fall in your own home oh and be careful when you're wearing your long flowing gowns which I'm sure you wear all the time as much as you may love the elegance they impart you will not love the fractures they caused so in terms of lifestyle options to prevent osteoporosis or fracture you've got to stop smoking get enough sun exposure and fall proof your home in many of the previous video tutorials I've shown you this it's a scale indicating the tea scores that define normal bone density osteopenia and osteoporosis since we're talking about reducing your risk of osteoporosis and preventing fractures from falling I think it's helpful for you to place each management option on this scale to see whether it falls in the prevention intervention or fixing category one of the biggest mistakes women make is assuming that an option that is only capable of prevention of osteoporosis can be used for fixing osteoporosis you have to understand that every option has limitations so here's that scale again with these lifestyle options indicated as well so as you can see not smoking and sun exposure serve to prevent osteoporosis in the first place and while it's never too late to institute better lifestyle habits don't make the mistake of thinking that they can reverse the disease process of osteoporosis they can't fall proofing your home on the other hand serves to prevent a fracture what you already have osteopenia or osteoporosis and as you've learned in previous videos women with osteopenia fracture bones just as much as women with osteoporosis what you'll see as we progress through these management options is that some of your management options are really simple others are not and it's up to each one of us to decide what's most important to us next week I'll give you the first of four videos on the most important lifestyle option of all for osteoporosis exercise next week's video will entail explaining what's important and the three after that will be me in the gym showing you actual extra feel free to schedule a consultation at menopause tailor dot me anytime don't forget to subscribe follow me on Facebook Twitter and Instagram and I will see you for some osteo purpose for osteoporosis preventing exercise in a week you [Music]
#Lifestyle #Options #Preventing #Osteoporosis #Fractures #Menopause #Taylor
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Thank you for this priceless advice. I can't appreciate you enough. God bless YOU!
I just had a question about why on the hands and arms specifically. I typically wear sunscreen on my face, chest, hands and arms to avoid further aging, but when I walk my dog everyday during the spring and summer I wear shorts and do not wear sunscreen on my legs. Wouldn't that be the same Vitamin D exposure?
Hello doctor, how about using repellents? Do those decrease the amount of vitamin D? I am asking because I'm a magnet for mosquitoes and I love the idea of going either early in the morning or later in the afternoon to get my vitamin D. I don't need more spots and marks in my face and body 🙂 but I need to avoid becoming a meal for the mosquitoes every time I go out. Thank you!
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You are awesome!
The lighter my skin, and it’s lite, the less I want to go in the sun because of burns.
That question is Not answerable unless you know the persons melanin levels. It’s well known by now that different levels of melanin in people skin require much different levels of Sun exposure .
Ditch high heels they hurt and may trip you
Thank you for the nice info great content
I use a non wheel walker in my shower stall 👍
Enjoy being outside. Dont smoke.
Fall-proof the home. What great tips.
I love your shoes! From a shoe lover
Pets cause a lot of falls, so does ice-even tiny patches
The mire you learn kets you know what you do not know. How do I get the book!
Wonderful tips of ergonomics in fallproofing a house!
Complete sidebar but… that’s a really good color on you.😊 Thanks for the great video!
How sweet and caring and loving you are.just Love your vedios
How does second hand smoke affect the bones? I’m 65 and my dad was a smoker as well as my ex-husband. I have osteopenia
Hello my dear Dr. Taylor, is it true that showering right after sun exposure decreases the quantity of vitamins D you absorb? Thank you in advance
Well, safe to say the week I go on a cruise every year is when I get my Vitamin D. Otherwise, I'm not outside in the sun enough in my cold Northern climate.
Falls-ya, my neurological issues means my balance is off and the vertigo doesn't help either. I'm careful though, I know to be careful. I tend to look down when walking so I know where my feet are, yet see what's ahead of me. I try to avoid step stools because the world starts to spin and vertigo kicks in…
I'll miss your closet….
Can you get enough Vitamin D in the shade or does the exposure have to be in direct sunlight?
Now, I just want to die. This is so depressing.
Wonderful Barbie, It is all so true as we do set our own traps at home. I am so looking forward to the gym videos
I have already been diagnosed with osteoporosis and have been on and now off of allendronate. It did not improve my bone density while I was on it. Two years have gone by and my dr wants me to go back on it. I am almost 60 and don’t know what the best alternatives are.
Loved the brands used for props… I use the same floor cleaner and sunscreen 🙂 This topic is not so funny in itself but you managed to get the point across with your own good humour… Is it worth it to do the dexa during perimenopause? Thank you Dr. Barbie.
When I worked in KSA, despite there being no lack of sun, the issue of getting enough sun exposure to synthesise vit d (for the women) was tricky, vit d deficiencies are very common in the female population, so hard for them ❤️🙏
I try to do weight training to keep my bone loss at a minimum but is it true we can't get back what we already lost? 🙏
Dr. Barbi, I have a consult with you in a few weeks but I have a time sensitive question that I hope you can answer now. Is it okay to cut generic estradial patches to get the correct dosage? I know some patches should not be cut but I thought these (generic estradial patches) could be cut safely but I read on a forum that to do so was dangerous so now I'm confused. Thank you and looking forward to our consultation.
Why does she talk like we are slow, very annoying.
Dr. Taylor you are a godsend for me. I only first learned about your video-torials about three weeks ago. I was actually looking for supplements to help me with my meno-symptoms. Anyhoo, video 120 in your program popped up and from there I was hooked. So I started on my Menopause Taylor tutorial journey. I kept hearing you insist that I needed to start my journey from the very first video then to move forward in sequential order. Probably like most, I was hesitant. But once I started understanding the progression of the training, of couse, also realizing how so very for real you are about the subject, I had to restart from the beginning. It took me a couple of weeks to catch up starting from your introduction all the way to the video 209 where I had finally caught up to y’all gyz. Now since I have caught up to this here video, I find a need to go back to review more attentively previous videos that especially address my specific concerns. I’m finding that your explanations have become more clear for me to better comprehend the details. I intend to continue to do so until I am satisfied. Nonetheless, since the last two weeks in July, I have made appointments to see a trained pro that I discovered via your advice about researching my options. I am now awaiting the results of my blood tests also urine samples so that I may be properly examined and diagnosed. I am so excited to finally get adequate help to live stronger and longer—happier and healthier ever after. God willing all will end well for me. Thank you agaain, (lol) and agaain for all of your exhuberant enthusiastic overflowing abundance of knowledge. Talk soon! Lynn. PS- Did I mention that my least favorite is the vaginal exams? But now you have encouraged me about having them done.
I love this lady.the way she speaks. well Educated
Dr. Taylor, can you please provide the source of your information or link studies showing that all you need for sufficient vit D levels is sun exposure to the hands and arms for a few days a weeks over a few months per year? In the summer I run outside in a tank top and shorts almost every day and in the winter my vit D level is 12 ng/ml without supplementation. The reason my Scandinavian ancestors were not deficient was because daily they ate salmon, sardines and eggs. I will try not to throw the baby out with the bath water, but I am afraid this is misinformation.
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What about self tanning creams? They gradually let you tan. Can you absorb vitamin d through them?
I would like to know whether vitamin D3 supplementation can be used instead of sun exposure. If not, why not? Thank you, Dr Barbie.
I was off on the multiple choice quiz on sun exposure. I know now!
I will have to make myself get some early morning or early evening sun. I usually avoid it.
Thank you for another eye opener.
You look so nice in burgundy like colors! Looking forward to seeing you next week and thank you for a great consultation! XO ~Maria
Why only sun on arms and hands! I usually do my legs 😳
Wearing slippers can be dicey as well. A lot of times they’re kind of loose and we tend to shuffle with them. I’ve tripped twice due to wearing slippers.
Great video as always! Thanks. Love your beautiful necklace too!
I will also need to learn more about your yoga and how often you do it and how long to get good at it in addition to your work out routine! Thanks for everything!!!!