What is Osteoporosis?
Osteoporosis causes bones to become weak and fragile — so fragile that a fall or mild stress such as bending over, or coughing may cause a fracture. Osteoporosis-related fractures most commonly happen in the hip, wrist, or spine. Bone is a living tissue that is continuously being broken down and replaced. Osteoporosis happens when the creation of new bone does not keep up with the loss of old bone.
Osteoporosis impacts men and women of all races. But particularly white and Asian women — older women who are past menopause — are at the highest risk. Medications, a healthy diet, and weight-bearing exercise may help prevent bone loss or strengthen already weak bones.
Physiotherapy at home has been shown to be effective in the management and treatment of Osteoporosis. It aids in pain management by improving posture and balance and strengthening muscles and bones.
Symptoms of Osteoporosis include:
- Back pain, which is caused by a fractured or collapsed vertebra
- Loss of height over time
- A leaning posture
- A bone that breaks more easily than expected
Causes of Osteoporosis include:
- Steroids (particularly if taken by mouth)
- Lack of estrogen in the body
- Lack of weight-bearing exercise
- Poor diet
- Heavy smoking
- Heavy drinking
- Family history-articlesoul
Other causes of Osteoporosis include:
- Ethnicity
- Low body weight
- Previous fractures
- Medical conditions, such as coeliac disease (or sometimes treatments), affect food absorption.
How To Prevent Osteoporosis
Osteoporosis can be avoided if you start taking care of your bones early. To prevent Osteoporosis, follow the precautions mentioned below:
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Maintain the right amount of calcium in your diet
Maintain an adequate calcium intake in your diet.
More calcium is not always better when it comes to bone health. Aim for the following daily intake:
- 1000 milligrams for women under the age of 50
- Women over 50 should take 1,000 mg per day.
You may be able to get the majority of the calcium you need from food alone if you eat a well-balanced diet and supplement the rest. Actually, you may be getting more calcium than you realize.
Consider using the information on food labels to keep track of your daily caloric intake. This is because the labels are based on a daily allowance of 1000 milligrams. To get 250 mg of calcium per serving, subtract a 0 from the “25% of daily calcium” label.
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Check to See if You’re Getting Enough Vitamin D
A lack of vitamin D can cause bone weakness by preventing your body from absorbing calcium. When your skin is exposed to sunlight, your liver and kidneys produce vitamin D. Many of us, however, cannot rely solely on the sun to get our daily dose of vitamin D for a variety of reasons, including indoor living, sunscreen, skin tone, seasonal changes, and so on. We need to diversify our resources. Unfortified foods also have a low vitamin D content-articlesoul.
You should make an effort to:
- Take 600 international units (IU) of vitamin D per day; if you are 70 or younger,
- If you’re 71 or older, you’ll need 400 IU more.
Many women who do not get enough vitamin D from sun exposure or diet alone may require vitamin D supplements to meet the recommended daily intake-articlesoul.
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Protein is also good for your bones.
Protein makes up every cell in your body, including your bones. Protein consumption can aid in the development of bone mineral density. Nutritionists recommend consuming 0.4 grams of protein per pound of body weight per day. If you weigh 140 pounds, your daily protein requirement is 60 grams. Animal and non-animal foods both contain protein.
Learn how to change your diet to improve your bone health. A calcium and vitamin D-rich diet can help prevent Osteoporosis.
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Exercise
Exercise is well-known for its physical fitness benefits, but did you know it can also benefit bone health? Regular exercise stimulates the cells responsible for bone formation.
A simple jog around the block is insufficient. Weight-bearing and resistance exercises should be performed three or four times weekly to improve bone health.
Weight-bearing exercises pit your body’s weight against gravity’s pull. Lifting weights while moving your body is an effective method.
Resistance training, which involves the application of an opposing force such as weights, an elastic band, or water, can help you strengthen your muscles and increase bone density. You may be able to avoid or at least minimize injuries if you have strong muscles and good balance-articlesoul.
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Make a List of Good Habits
Decisions you make now, even as a child, may impact your bone health later in life. To protect it, make the following lifestyle changes:
- Eliminate your smoking habit.
- Excessive alcohol consumption is bad for your health.
- Maintain a healthy body mass index (BMI) (BMI).
- Eat a well-balanced diet to maintain a healthy weight-articlesoul.
- Maintain your level of activity.
Conclusion:
Physio at home can help you recover from an osteoporosis-related injury and improve your quality of life if you are in chronic pain-articlesoul. A physical therapist will create a personalized exercise program for you that will strengthen your bones and muscles while also improving your balance and decreasing your chances of falling.
