An investment in your health is always worthwhile. Prevention of health problems and challenges is often easier than dealing with complications later. That’s why, as a person gets older, it’s essential to take a closer look at ways to reduce health risks. That may include steps to prevent osteoporosis, one of the most common problems associated with falls and fractures.
How to Prevent Osteoporosis Now
The sooner you take action to prevent osteoporosis, the better. This disease is a progressive condition that worsens without an active investment in your health. Osteoporosis causes the weakening of bones as the body pulls calcium out of them to aid in organ function. Over time, low bone mass develops, leading to structural deterioration of the bone tissue, making a simple fall a life-threatening condition.
The good news is there are ways to support a healthy lifestyle and prevent the onset of this condition. Even if you already have it, these strategies can help to minimize the complications you may face.
- Get enough calcium and Vitamin D daily. Calcium helps build strong bones, though many people don’t get enough of it from their foods. A supplement can help. Vitamin D is critical for protecting bone health and enabling calcium to be absorbed into the body.
- Invest in physical therapy. Even if you’ve been inactive for a long time, physical therapy can help to get you moving. Regular exercise can help build muscles that support bones, minimizing the risk of damage during a fall. For older adults, yoga and professionally guided physical therapy can help.
- Eat a healthy diet. Try to choose calcium-based foods and foods packed with nutrition, such as dark leafy greens, omega-3 fatty acids from salmon, and brightly colored vegetables for access to magnesium.
- Stay up to date with your doctor. He or she can provide insight into the health of your bones and offer supportive services should they be at risk for osteoporosis. Don’t put off getting routine checkups.
- Avoid alcohol and smoking. Both can reduce bone density and bone loss. It’s hard to overcome these changes in bone density.
Exercises for Osteoporosis
Working with your physical therapist, consider the benefit of using exercise to help lessen the osteoporosis risk. Knowing your risks and limitations, think about activities that get you moving, such as going for walks, swimming, and doing yoga. Some people may benefit from elliptical training machines or the use of low-impact aerobics. Even tasks like gardening or climbing the stairs can help to improve your overall bone and muscle health.