How to prevent bone fractures if you have osteoporosis

Often referred to as a silent killer, osteoporosis is not diagnosed until one hurts their bones. The disease makes bone brittle due to reduced density and strength. It is one of the most common bone diseases affecting those above 50. Besides treatment depending on its severity, it is always advisable to take measures to prevent bone fracture. Diets and exercise could significantly reduce the risk of bone fracture. Since Vitamin D and calcium are essential for healthy bone, foods containing these two supplements could help prevent

bone fractures

. An active lifestyle that incorporates regular exercise further boosts bone health.
The early stages of osteoporosis don’t show any symptoms, and the condition is diagnosed only after experiencing fractures or other bone injuries. However, in later stages, when bones are significantly weakened by osteoporosis, signs and symptoms like back pain caused by a collapsed spike, a stooped posture, or loss of height may be experienced.
Elderly, women with estrogen deficiency or men with decreased levels of testosterone in men, family history, and low calcium intake are some of the causes behind osteoporosis.
If you have been diagnosed with osteoporosis, it is crucial to prevent bone fractures to maintain quality of life. Osteoporosis can weaken the bones, making them more susceptible to breaks. However, with some lifestyle changes and proactive steps, you can reduce your risk.

1. Eat foods rich in calcium and Vitamin D

Calcium is very important to maintain bone health, while vitamin D helps your body absorb calcium. It is important to get it from your diet as well as supplements if you have been diagnosed with osteoporosis. Dairy products, leafy greens, and fortified foods can all be great sources of calcium.

2. Stay active, do weight-bearing exercises

Regular physical activity is crucial with osteoporosis, especially

weight-bearing exercises

like walking, dancing, or light strength training as they can help build and maintain bone density. Additionally, doing these activities can also help improve balance and coordination, which reduces risk of falls.

3. Make your home fall-proof

After reaching a certain age, when osteoporosis risk is high, one should make sure they make their home a safe space and remove all hazards that could make you slip. Also, one can install grab bars in the bathroom. One should ensure the home is well-lit to avoid accidents at night.

4. Focus on posture

A good posture can prevent your spine from strain which is important for people with osteoporosis. Be careful while sitting, standing, and lifting. Don’t slouch. Practicing good posture can help you avoid any movements that could put unnecessary pressure on your bones.

5. Yoga and taichi

One can practice tai chi or yoga which can work wonders for your stability. These exercises can significantly reduce your chances of falling. Besides, they also help enhance flexibility and mobility, which can improve the overall quality of your life.
(Picture courtesy: iStock, Freepik)