In addition to general risks with aging, lowering your testosterone with ADT can increase the likelihood of developing osteoporosis—but there are clear and simple steps you can take to reduce the risk or lessen the effects.
1. EAT BONE-BUILDING NUTRIENTS
Calcium plays a huge role in building and maintaining healthy bones. Find it in dairy foods and leafy vegetables like broccoli, kale, and collard greens.
Vitamin D helps the body absorb calcium. Find it in whole eggs and fatty fish like salmon and tuna.
Choose mineral water rich in bicarbonates and calcium.
2. GET DAILY BONE-BUILDING EXERCISE
The best exercises for making bones stronger are weight-bearing exercises like walking, stair-climbing, dancing, and weight training.
3. STAY INFORMED ABOUT YOUR BONE HEALTH
Your doctors know that, when taking ADT medications for advanced prostate cancer, bone health is a top concern. There is an X-ray test used to measure and track actual or potential bone loss. It’s called “bone-density scanning” or “bone densitometry.” Ask your doctor how to keep your bones healthy and whether this scan is a good test for you.
THE EVIDENCE FOR EXERCISE
Muscles are critical to our posture, balance, and movement, and they help bones stay healthy. Regular exercise can boost fitness, energy, and happiness.
RESEARCH HAS SHOWN THE BENEFITS OF PHYSICAL ACTIVITY FOR MEN WITH PROSTATE CANCER
MAINTAIN MUSCLE MASS
ADT can cause muscle loss and increase the risk of bone fractures. Consistent exercise and resistance training can help prevent muscle loss. For resistance training, try pushups and situps. Weight training and resistance bands are also great ways to maintain your muscle mass.
Regular exercise coupled with plenty of rest and sleep can help keep fatigue at bay.
START WITH 20 MINUTES A DAY AND WORK UP
Studies of men with localized prostate cancer showed health benefits for these exercise routines.
20 MINUTES A DAY SPENT WALKING OR BIKING
AT LEAST 90 MINUTES A WEEK SPENT WALKING BRISKLY
AN ACTIVE LIFE IS PART OF HAVING AN ACTIVE SAY IN YOUR TREATMENT
Advanced prostate cancer treatment can be stressful for you and your loved ones. Practice these relaxation techniques with your loved ones to help keep the home team calm and focused.
Anxiety and stress can make us take short, shallow breaths, which keeps the oxygen we breathe in from fully entering our bodies. When you feel stress or anxiety, take 3 to 4 deep breaths. Inhale through your nose, hold your breath for several seconds, and exhale slowly through your mouth.
Meditation can relax the body and calm the mind. Pick a quiet place to relax, select an uplifting word (a mantra) such as “peace,” and repeat it to yourself for 15 to 20 minutes. As your mind jumps around, simply observe the pattern of your thoughts and gently guide them back to focus on your breathing or the affirming word.
Guided imagery combines deep breathing with meditation. While breathing deeply, turn your focus to a peaceful image in your mind, one either remembered or created. Once relaxed, try to wholly focus your mind’s eye on the image, engaging all of your senses.
HELP THEM KEEP YOU STRONG AND INFORMED
HELPFUL TIPS FOR YOUR LOVED ONES
Empower them with information about the role they play in your treatment and overall well-being.
We’ve created tips specifically for your loved ones, to help them stay strong, organized, and connected.For Your Loved Ones