How To Manage Osteoporosis Effectively

Osteoporosis is a dangerous disease in which your bones become weak to such an extent that they are easily fractured. Doctors have seen the cases where the patients got fracture upon bending on something or mere coughing. These kinds of fractures most commonly occur in the wrist, hips or spine. Our bone is a living tissue that is being continuously broken down and replaced. This rate of reproduction of tissues is high when we are young. In osteoporosis, the rate of new bone production does not keep up with the extinction of the old bone.

Osteoporosis Causes

It is a surprising fact that there are several factors that cause osteoporosis. The most common one is the falling level of estrogen at menopause in women. According to doctors and researchers, it has also got something to do with the genetics. Means that if someone in your family had it, chances of you having it are higher. Besides that, eating a diet with low proportions of calcium or not taking enough calcium in your diet is also a cause. Another theory suggests that lack of exercise and smoking also contribute to osteoporosis.

Knowing these causes might be helpful in bringing lifestyle changes and break old habits. Prevention is always better than treatment, so if you are able to incorporate more calcium in your diet, that would be a great step. Osteoporosis is more common in women for a number of reasons. The most important reason being that their bone loss increases at a very high rate in 5 to 10 years after menopause.

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Osteoporosis Symptoms

In most of the cases of osteoporosis, the patient is not even aware that they have this condition. They usually become aware when an unexplained fracture occurs. However, there are a few symptoms that have been seen in most osteoporosis patients. These include a loss of height at a slow rate, backache, easy fractures in hip, spine or wrist.

Keep a check on your bone health most of all. It is recommended to get in touch with a doctor if you experience any back pain. This is important because it could very well be a spinal compression fracture – a fracture that osteoporosis causes. Moreover, if you are visiting a dentist, get a dental X-ray because a loss of bone in the jaw is also a known symptom of Osteoporosis.

Among many warning signs of osteoporosis is osteopenia which is like a midpoint between having healthy bones and osteoporosis. This is a state where your bones are weaker than a normal person but not that weak to break easily.

Osteoporosis Treatment and care

Sadly, there is not a complete working cure for osteoporosis. However, there are several ways using which you can manage osteoporosis. The good news is that some of these steps include everyday things and habits that you need to get used to.

Get enough protein, calcium and Vitamin D

That sounds like a lot, right? Don’t worry, you can get all of these in right proportions with a well-balanced diet. You just have to get used to ‘clean eating’, means eating fish, beans, eggs, dairy products and green vegetables. As long as your protein and calcium requirements are being met, you will not fall prey to osteoporosis. It is also a good idea to ask your doctor about the nutrition supplements. Also, it is difficult to totally change your eating habits and become the Mr. or Miss Perfect all of a sudden. If that’s the case, you can take benefit from the supplements as well.

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Stay physically active

This is the most recommended thing by the doctors because working out and staying active helps with this condition in many ways. For example, when you work out regularly, your bone remodeling is stimulated, your muscles are strengthened and most of all you achieve a good posture. Fitness experts recommend everyone a good work out session of at least 30 minutes. You could choose any activity that fits your lifestyle and mood such as brisk walk, swimming, running, cycling or working out. However, you would have to be careful if you have had a fracture recently.

Maintain a healthy weight

Keeping your weight within the limits of BMI (Body mass index) is vital. Osteoporosis is significantly more dangerous for underweight and overweight people. In both the cases, the risk of fracture is increased. It is but a common myth that being obese reduces your chances of getting fractures. That’s totally false and there are a lot of recent studies showing that it actually increase your chances of getting fractured. If you are unable to control your weight on your own, get in touch with a doctor. They may recommend a good meal plan or workout plan or both, that you can follow strictly in order to lose or gain weight.

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Take steps to prevent fall

As NOF reports that more than one third of people over the age of 65 fall down every year. Naturally, when people get old, their start losing their body balance and become more likely to fall. This causes fractures and fractures at this age are very dangerous. Not only you should eat healthy, get proper nutrition and calcium but also take measures to prevent fall. These step could include paying extra attention when walking around slippery areas, keeping rooms well lit and installing grab bars in the kitchen and washroom.

Quit smoking and Alcohol

These two factors cause more bone damage than we can expect. This is known fact that smoking cigarettes interferes with calcium absorption, thus your risk of bone loss is increased. In women, the period right after the menopause is very critical as decreasing levels of estrogen also lead to thin bones.

Reading more about osteoporosis and following the remedies and lifestyle changes, you can manage this condition effectively. Make sure that you get checked in time if you are showing any potential signs of osteoporosis. Also, develop a habit of clean eating with time to fulfil the nutrition requirements of the body.

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