Living with this so-called “silent disease” can be difficult. It is a condition that can cause pain and immobility as well as an increased risk of fractures. Some common causes of this condition include inadequate calcium intake, vitamin D deficiency, and a sedentary lifestyle. It typically affects postmenopausal women but can also affect men and younger people.
But like many conditions, it can be managed with the right treatment and lifestyle changes. Here are seven tips for living with this condition:
Eat a Balanced Diet
One of the best ways to prevent or manage osteoporosis is to eat a balanced diet rich in nutrients that are key to bone health, such as calcium, vitamin D, and magnesium. Eating foods like dairy products, fish, green leafy vegetables, nuts, and seeds can help ensure you get the proper amounts of these essential nutrients.
Some people may also need to take supplements if their diet does not provide enough essential minerals. Experts recommend that adults between the ages of 19 and 50 get 1,000 mg of calcium daily. That number increases to 1,200 mg after age 50. Additionally, ensure to include enough protein in your diet, as it is necessary for strong bones and muscles. Low-fat dairy products are a great source of both calcium and protein.
Regular physical activity is vital for overall health but can also help strengthen and maintain healthy bones. Exercise helps to stimulate the natural process of bone formation, improving overall bone health and muscle strength. However, finding a type of exercise best suited for your condition is essential. Low-impact exercises such as swimming, yoga, Pilates, cycling, and walking are great options as they put less strain on your bones.
Additionally, weight-bearing activities like jogging or using resistance machines can help strengthen your bones and muscles. So be sure to speak with your doctor about which activities are best for you. You can’t just jump right into a strenuous workout routine, as it can worsen your condition and put you at risk of injury.
Manage Your Stress
Stress can take a toll on your emotional and physical health, so it’s essential to find ways to manage it. Try activities such as deep breathing, meditation, yoga, or journaling to help relax your body and mind. These activities can help lower your stress levels, which can, in turn, help improve your overall health and well-being.
If your stress levels are still high, talk to your doctor about other options, such as cognitive-behavioral therapy or relaxation techniques. You might also want to consider joining support groups or counseling services that can provide you with the help and advice you need.
Get Enough Sleep
Getting enough sleep is essential for maintaining good health and energy levels. Make sure to get at least seven to eight hours of sleep every night, giving your body time to repair itself and boost immunity.
It is also essential to ensure that your bedroom is comfortable and free of distractions such as television, computers, and cell phones. It will help you get the restful sleep you need to stay healthy and energized throughout the day.
Smoking is one of the most preventable causes of this silent disease as it affects your body’s ability to absorb calcium, which is essential for healthy bones. Quitting smoking can help improve your overall bone health and reduce the risk of worsening this condition.
If you need help quitting, talk to your doctor about medications or counseling options that can help. There are even online support groups available for those who need additional help quitting. And don’t forget to also avoid secondhand smoke, as this exposure can increase your risk of developing the condition.
Stay Away from Excessive Alcohol Consumption
Smoking can weaken bones and increase the risk of fractures. So if you have the condition, it is essential to avoid excessive alcohol consumption. It can help reduce the risk of falls and fractures.
If you do drink, try to keep it to one drink per day for women and no more than two drinks per day for men. Keep in mind that the risks increase with larger amounts of alcohol consumed.
Maintain a Healthy Weight
Being overweight increases your risk of developing the silent disease as too much body fat can put added stress on the bones. Try to maintain a healthy weight by consuming a balanced diet and exercising regularly.
If you have any questions about your weight or nutrition, talk to your doctor for more information. They can also provide tips on managing your weight to reduce the risk of bone loss and improve overall health. That way, you can remain active and healthy for years to come.
Living with this silent disease doesn’t have to mean completely limiting yourself from activities. By making necessary lifestyle changes and talking to your doctor about what is best for you, you can still lead an active and healthy life with the condition. With the right steps in place, you can take control of your health and stay strong for years to come. So don’t be afraid to take charge of your health and do what you can to prevent further bone damage.