Osteoporosis is a condition in which the bone density or the bone mass reduces to the extent that the bones become porous. This makes the bones fragile and there is an increased risk of bone fractures with the slightest fall. It is commonly seen in all but women are more prone to it. Especially menopausal women need to be more careful as calcium deficiency is commonly noted in them. This is a part of aging process and following certain tips can help you.
Tips for you
Some of the tips that can help you in managing osteoporosis are as follows:
Diet
Calcium and vitamin D are found to be essential nutrients for bone health. Plan a healthy diet that includes lots of green vegetables, calcium rich low fat dairy products milk, yoghurt, cottage cheese, tofu, eggs. Calcium fortified foods can also be taken. Talk to your physician about taking calcium and vitamin D supplements.
Exercise
Exercises that improve the flexibility and strength of the joints should be carefully planned as a part of daily routine. Joints need to be supple and supported with strong muscles in order to avoid sudden jerks or injuries. Sudden twisting, bending from the back, weight lifting, high impact jumping exercise should be avoided by persons suffering from osteoporosis. Practicing regular yoga or simple flexibility exercises are recommended.
Weight management
Increase weight tends to put more pressure on the bones and increase the risk to a great extent. Follow a weight management plan with a combination of diet and exercises so as to reduce the burden on the weight bearing joints.
Lifestyle modifications
Slight modifications in your daily routine can make wonders in helping you to feel better and mange osteoporosis effectively. Avoid smoking and alcohol as it has harmful effects on your health and bones. Soft aerated drinks are also known to cause damage to bone health and hence it is advisable to avoid them too.
Preventive health checks
It is recommended to get yourself examined by your physician and get the necessary laboratory investigations done at regular intervals. This will help in identifying and diagnosing any problems at any early stage and the necessary treatment can be taken before it advances. Blood tests to check calcium and vitamin D levels, bone mineral densitometry are some of the common tests advised regularly. It is necessary to follow the physician’s advice and act accordingly.
