Don’t Be Bone-Idle: 4 Ways To Help Beat Osteoporosis

Don’t Be Bone-Idle: 4 Ways To Help Beat Osteoporosis

About 54 million Americans are thought to have osteoporosis. This illness, which causes thinning of the bones, can be debilitating and put those who have it at greater risks of breaks and fractures. Whilst there is no definitive cure, that doesn’t mean that the only option is to surrender to this disease. There are plenty of ways to build bone strength and prevent risks of fractures that can make living with this condition easier. If you’ve been diagnosed with osteoporosis, here are just a few ways that you can beat it.

Stay active

Having weakened bones isn’t an excuse to be a couch potato. Strength training and aerobic exercises may in some cases help to strengthen bones. You should ideally avoid high-impact exercises such as dancing, hiking, jumping and tennis. The Mayo Clinic offers a rundown on some of the best and worst exercises for those with osteoporosis. As conditions can differ from person to person, it’s worth always checking with your doctor first as to what they recommend.

Fix up your diet

Your diet may need to change if you have been diagnosed with osteoporosis. Certain foods have been found to be bad for the bones. High levels of salt for example have been linked to calcium loss, whilst carbonated soft drinks have also been found to be bad for the bones. Meanwhile foods high in calcium and vitamin K may be able to build bone strength. These include dairy products, leafy greens and fish.

Try supplements

There are lots of supplements out there can provide vitamin K and calcium. AlgaeCal studies have found that some of these can help build bone strength. If you’re already getting a sufficient intake of these minerals, you may not need these supplements. There are also health side effects so it can be worth consulting your doctor before taking them.

Minimize the risk of falls

An important part of dealing with osteoporosis is minimizing fractures and breaks. These are most often caused by falls. If you have mobility issues, make sure that your home is made free of trip hazards such as loose rugs or cables trailing on the floor. You may also want to install grab bars around your home to make it easier to maneuver around. Bad eyesight can also lead to falls, which could cause breakages. Keep rooms well lit and make sure that you’re having regular eye tests so that you’re always wearing the right prescription. Lastly, you should be careful of certain medications and drugs that may affect your sense of balance. Most of these precautions may apply mainly to older people – if you’re younger you should still try to avoid falls that may be common in certain exercises involving jumping and balance. That said certain sports like Yoga may improve muscles in the core and make your overall balance better, preventing falls.