Osteoporosis is a health condition that causes your bones to weaken and lose minerals like calcium and magnesium faster than your body can replace them. This makes them brittle and prone to breakage. They lose density or thickness and the result makes them extremely fragile.
If you have been diagnosed with osteoporosis there are things you can do to manage the condition. You can live a normal life with osteoporosis. Let’s take a look at the top tips for managing osteoporosis effectively.
#1 Medication
Osteoporosis medications are designed to reduce more mineral loss. This in turn stops bone loss and reduces fractures. If your doctor has prescribed medication for your osteoporosis be sure to take it consistently. However, also keep a symptoms and side effects journal. Make sure you’re not experiencing any unwanted side effects from your osteoporosis medication. If you are, be sure to talk to your doctor about them.
#2 Alcohol
Alcohol affects your bones in a number of ways. It inhibits your bones ability to absorb calcium. Additionally, it can interfere with Vitamin D metabolism. Vitamin D is critical to bone health and development. Most doctors will tell you that a glass of wine is okay. However more than one or two drinks can adversely affect your osteoporosis. Ask your doctor if you have questions about alcohol and osteoporosis.
#3 Get More Sun
Vitamin D helps your body function properly. That includes your bones. Unfortunately, your body doesn’t store vitamin D. Instead you need to make sure you get either 20-45 minutes of sun exposure each day depending on the color of your skin or take a vitamin D supplement. More D means stronger and healthier bones.
#4 Stop Smoking
Cigarette smoke causes your bones to lose minerals more quickly. It speeds up the bone loss process. If you smoke it is important to stop smoking as soon as possible. Additionally, try to restrict your exposure to second hand smoke.
#5 Exercise
Exercise is important to overall health and vitality. Strength training and weight bearing exercise will help your bones stay strong. Weight bearing exercises are those that fight gravity. Sounds complicated right? Well before you go out and buy a dumbbell set know that basic exercise like walking, hiking, tennis and dancing are all weight bearing exercises. Talk to your doctor about starting an exercise program. This is particularly important if you haven’t exercised in a year or more.
Finally, it makes sense to take care. Falling and breaking a bone increases your risk for repeat fractures. Take steps to move and walk safely. Many falls occur in the bathroom, on stairs and when simply moving throughout your home. Remove objects that may cause you to fall.
Osteoporosis can be a disheartening diagnosis. However, with proper care and steps you can manage it without changing your life or lifestyle too much. Manage your osteoporosis and live a long and healthy life.
