Did you know that some people with osteoporosis manage to increase their bone strength? There is no cure for osteoporosis, but you can slow down bone loss and prevent painful fractures. You can also feel more energetic. Just follow these steps, known to be the top five ways to manage osteoporosis:
1. Find a Medication Plan that Works for You. There are many medications that slow bone breakdown and increase bone density. Ask your doctor about the risks and benefits of your medication. You may have to try different drugs before you find the one that works for you.
2. Eat a Balanced Diet. Supplement with Calcium and Vitamin D. Now is the time to eat a balanced diet with lots of vitamins and minerals. Make sure you eat enough protein, vegetables, fruits, and whole grains. Calcium is essential for strong bones and Vitamin D helps your body absorb calcium. If you are 50 or over you are advised to get 1,200 mg of calcium and 800 to 1,000 IU of Vitamin D2 or D3 daily. Ask your doctor about taking calcium and vitamin D supplements.
3. Avoid or Reduce Cigarettes, Caffeine, and Alcohol. Tobacco, caffeine, and alcohol destroy vitamins and minerals. Often people can cut back even if they can’t stop altogether. Try to consume no more than 1 or 2 drinks of alcohol daily and no more than 9 drinks per week. Limit your caffeine intake (including tea and some cola drinks) to less than 4 cups daily.
4. Keep Active. Physical activity puts a healthy load on your bones which stimulates an increase in bone mass. Try walking, climbing stairs, and dancing. Using weights or rubber bands also strengthens bones. It is crucial to consult with your doctor, physiotherapist, or qualified fitness instructor before taking up an intense fitness program. Exercise has other benefits. Once you get started, you will find that being active lifts your spirits and gives you more energy. It can even be fun! You will also build balance, strength, and coordination, which protect you from falls and fractures.
5. Think Safety. Protect yourself from accidents and injuries. When you are outdoors, use your cane, wear rubber-soled shoes, and avoid slippery surfaces. When you are indoors, keep floors clear of things you can trip on, wear shoes, put skid-free backings on rugs, have good lighting and install grab bars in the washroom. If you have to lift a heavy object, keep good posture, bend at the knees, and keep the load close to your body.
Follow these 5 basic steps, and you are on the road to success! You will prevent fractures and keep your bones as strong as possible. You will feel happier and more energetic.
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