Today is World Osteoporosis Day, it is celebrated every year to raise awareness among people about the prevention, diagnosis and treatment of osteoporosis. It was endorsed by the International Osteoporosis Foundation (IOF) in the year 1988-1999 along with World Health Organization.
Globally about one in three women and one in five men over the age of 50 are impaired with osteoporotic fracture. Osteoporosis makes the bones weak and brittle which causes the bones to break easily due to minor fall, injury, bump or sudden movement. These fractures may be more debilitating and can be the reason behind intense pain and long-term debility. Statistics reveal that almost nine million fractures happen worldwide every year and IOF aims to prevent and stop fragility fracture emergency. Also Read: On This World Osteoporosis Day, Learn How To Love Your Bones
Managing and living a quality life with osteoporosis is quite possible by following proper medications and lifestyle changes. Here we bring you five effective tips to lead a healthier lifestyle with osteoporosis.
5 Tips To Lead Healthy Life With Osteoporosis:
Diet plays a major role in maintaining your bone health. Eat a well-balanced diet with loads of milk products, legumes, nuts, fish, fruits and vegetables to meet the demands of calcium, phosphorus, and vitamin D to lower the risk of osteoporosis. Some of the richest source of bone-healthy foods include soybean, flaxseeds, spinach, milk, curd, almonds and fatty fish. Also Look Out For: 5 Foods That Are Incredibly Rich In Calcium: Infographic
Broken bone of the spine is often left unnoticed and subsequent fall in people with osteoporosis can impede independence, lowers activity, disability and isolation from normal life. Almost more than one -third of aged people above 65 years break the bones as a result of fall which happens outdoor or indoor. Following these simple tips helps to avert fall which includes wearing low-heeled shoes with rubber soles for solid footing grip, making use of hand rails while using steps or escalators and using walkers or canes if needed.
Practice exercise as suggested by your physical therapist or rehabilitation specialist. Exercise assists in promoting good posture, stamina, mobility, flexibility and balance in people who had recent fall or people with osteoporosis. Some of the exercises include posture exercises to improve the posture which lowers the risk of breaking bones, hip and back strengthening exercise, which promote a healthier spine. Balance exercises strengthen the lower limbs and minimize the chance of falling and functional exercise to improve routine activities.Also Read: Never Too Old To Hit The Gym! Strength Training Guidelines For Senior Citizens
Adhering to the proper treatment plan as advised by your doctor includes routine medications, supplements, regular follow -up and physical therapy. Effective treatment plan will reduce the risk of fractures and ensures you to stay active and independent. Also Read: Osteoporosis: Don't Let Suffering Break Your Spirit
Stay Away From Smoking And Alcohol:
Smoking and alcohol can increase the risk of osteoporosis in young adults. These habits can weaken the bones resulting in loss of bone mass and risk of fractures. Moreover, smoking also lowers the absorption of vital mineral calcium from the diet. Hence adapting to a healthier lifestyle can greatly lower the risk of osteoporosis and improve your quality of life.