While there are a tremendous amount of treatment options for osteoporosis, some can be practiced within the comfort of your own home, reinforcing a prescription designated by a healthcare professional.
Necessary lifestyle modifications
Practicing recommended lifestyle changes can greatly reduce the chances of developing and worsening osteoporosis.
- Avoiding excessive alcohol intake - Consuming two or more alcoholic beverages a day, especially during your adolescent period and in your 20s, may increase bone deformation at any point in your life.
- Stop smoking - Smoking has been known to increase the rate of bone loss in your 40s and 50s, weakening your bones and increasing the chance of a fracture or break.
- Increased calcium intake - Calcium is widely beneficial in the promotion of a healthy bone structure. It is recommended to consume at least 1000mg of calcium daily. This should be achieved with a combination of diet and supplement, not just supplement.
- Soy products such as tofu - Soybeans contain isoflavanoids, which are similar to estrogen. In women experiencing menopause, a soy-based diet may prove helpful in preventing ostoporosis onset.
- Low-fat dairy products - Dairy products that are fortified with vitamin D can be helpful in preventing osteoporosis damage. Again, vitamin D will be most helpful in food sources rather than supplemental sources.
- Canned salmon or sardines with bones - Salmon and sardines are excellent natural sources of both vitamin D and essential fatty acids
Be sure to consult your doctor before making any dietary changes or lifestyle changes, and be sure to keep your doctor informed as you go through treatment.
Consider vitamins D and Calcium
Acting as a catalyst for calcium absorption in the body, vitamin D is most regularly consumed by exposure to the sun. Depending on personal living variables, vitamin D supplements can act as an alternative.
Natural sources of vitamin D include:
- Fatty fishes like salmon and tuna
- Eggs (specifically egg yolks)
- Dairy products that are fortified with vitamin D
- Beef liver
- Cereals that are fortified with vitamin D
Most people associate calcium with dairy products. Although this is true, there are many non-dairy foods that are a natural source of calcium. These include:
- White beans
- Dried figs
- Cabbages such as bok choy
It is easy to maintain a diet full of nutrients that are essential in preventing osteoporosis. When adding more nutrients to your diet, be sure that you are also consuming other nutrients necessary for a healthy lifestyle, aside from osteoporosis.
Seemingly obvious in the promotion of a healthy lifestyle, its benefits in curbing osteoporosis cannot go unstated. Strengthening bones and slowing bone loss, exercise can have a huge impact on bone strength and density when practiced regularly and safely.
Be sure to consult with your doctor before starting an exercise regimen.
Your doctor will likely recommend light aerobic exercise and/or water exercises due to the relatively low amount of pressure on your bones.
Activities such as running and certain methods of strength training may not be recommended.