Do you suffer from osteoporosis? In this article you will find tips to prevent an osteoporotic fracture and significantly improve your quality of life.
It is normal to feel worried or even scared after being diagnosed with osteoporosis. However, the good news is that with the right information and support from your doctor, you can significantly improve your bone health and prevent an osteoporotic fracture in the future.
Among the solutions for this are: medication, diet, exercise and lifestyle modifications. If you want to prevent an osteoporotic fracture, we recommend that you continue reading this article.
There are several medications available to prevent and treat osteoporosis, including: bisphosphonates; estrogen agonists or antagonists (also called selective estrogen receptor modulators); parathyroid hormone; estrogen therapy; hormone therapy, etc.
Your doctor can help you understand the benefits and risks of each of these medications. In addition to selecting one that is right for you, that can help you prevent an osteoporotic fracture.
In men, lowered levels of testosterone can be related to the development of osteoporosis. Therefore, those with abnormally low testosterone levels may be prescribed testosterone replacement therapy to help prevent or reduce bone loss.
Exercise to prevent an osteoporotic fracture
It is perfectly understandable that you want to prevent a fracture if you have already suffered one before. No one who has broken a bone wants to feel that pain and loss of independence again. However, living a life without exercise is not an effective way to protect your bones.
Staying physically active reduces your risk of heart disease and type 2 diabetes. It can also protect you against high blood pressure, obesity, and mood disorders like depression and anxiety.
If that’s not enough to convince you to stay active, consider this: exercise is one of the best ways to preserve bone density. Thus, you can prevent falls as you age and prevent an osteoporotic fracture.
What type of exercise is best to reduce my risk of another fracture?
Exercise can reduce the risk of fracture by helping to build and maintain bone density. Also, through improving your balance, flexibility, and strength, all of which reduce the chances of falling.
Bone is a living tissue that responds to exercise by strengthening itself. Just as a muscle gets stronger and bigger with use, a bone gets stronger and denser. There are two types of exercise that are important for building and maintaining bone density: weights and resistance.
- Exercises with load: these are those in which your bones and muscles work against gravity. Some examples are walking, climbing stairs, dancing, and playing tennis.
- Resistance exercises are those that use muscle strength to improve muscle mass and strengthen bones. The best example of a resistance exercise is weight training. Either with free weights or weight machines.
Exercise can also help you significantly reduce your risk of falling from participation in activities that improve your balance, flexibility, and strength.
Balance is the ability to maintain the stability of your body in motion or standing. You can improve your balance with activities like tai chi and yoga.
Flexibility refers to the range of motion of a muscle or group of muscles. Flexibility can be improved through tai chi, swimming, yoga, and gentle stretching exercises. Strength refers to your body’s ability to develop and maintain strong muscles.
How to prevent osteoporosis and take care of bone health
In addition to taking your medications, one of the most important things you can do is follow a diet rich in calcium and vitamin D. In addition, maintain an adequate daily protein intake to prevent a fracture or possible osteoporosis.
The calcium is needed to keep bones healthy and strong throughout your life. Unfortunately, many people don’t get enough of it.
Dairy products like milk, cheese, and yogurt are excellent sources of calcium. Also, some non-dairy foods, such as broccoli, almonds, and sardines can provide smaller amounts.
Also, many foods you enjoy – juices, breads and cereals – are now fortified with calcium. Calcium supplements can ensure that you get enough calcium every day, especially if you are one of those people with a lactose allergy.
A daily calcium intake of 1000 mg (milligrams) is recommended for men and women up to 50 years of age. This amount increases to 1200 mg for women over 50 and men over 70.
Calcium supplements are available without a prescription in a wide range of preparations. Many people wonder what calcium supplements they should take. The “best” supplement is one that meets your needs based on tolerance, convenience, cost, and availability.
In general, it is advised to choose calcium supplements from well-known brands. Also, you will absorb calcium better if you take it several times a day in smaller amounts of 500 mg or less each time.
Vitamin D plays an important role in helping your body absorb calcium. The relationship between calcium and vitamin D is similar to that of a locked door and a key. Vitamin D is the key that opens the door, allowing calcium to enter the bloodstream.
As we age, our bodies become less able to absorb calcium, which makes it necessary to get enough vitamin D. The recommended daily intake of vitamin D is 600 IU (international units) up to 70 years of age.
Men and women over 70 years of age should increase its absorption to 800 IU daily. Many people get this amount from foods fortified with vitamin D, such as milk. Additionally, many of the calcium supplements are fortified with vitamin D.
Sodium is a major component of table salt and affects our need for calcium by increasing the amount we excrete in the urine.
As a result, people on diets high in sodium or table salt appear to need more calcium than people on low sodium diets to ensure that they are generally getting enough calcium for their bones.
The necessary protein
Protein in excess amounts also increases the amount of calcium we excrete in the urine, although it also provides benefits for bone health.
For example, protein is necessary for the healing of a fracture. The recommended daily intake of protein is 56 grams for men and 46 grams for women.
Eat a healthy diet and exercise regularly to take care of your bone health and prevent osteoporosis. If you suffer from this disease, consult your doctor, but do not forget that you must still exercise and keep your body active to prevent a fracture.