What is Osteoporosis
The statistics ring a warning bell.
Understanding the disease
The many signs of osteoporosis include:
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Inability to lift objects
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Loss in height
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Posture becomes hunched like
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Pain in the back
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A curve develops in the back
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The abdomen protrudes
Factors that increase the chances of developing osteoporosis
- Age. People 50 years and above are at an increased risk of developing osteoporosis.
- Gender. Women are more prone to develop osteoporosis than men.
- Premature Menopause. Women who go through menopause early have decreased estrogen production. Which is a potent risk factor for osteoporosis.
- A diet is deficient in calcium. When your body does not get enough calcium from foods, it gradually takes calcium from the bones. As a result, the bones are free of calcium, resulting in the reduction of bone mass.
- The family history of osteoporosis. Osteoporosis runs in the family. There is a chance other members will develop the condition as well.
- Sedentary lifestyle. Not doing enough exercise decreases bone strength, paving the way for osteoporosis.
- Smoking
- Alcohol abuse
- Certain medications, when used for prolonged durations
- Cancer treatments
All you need to know about lowering your odds
Steps to lower the osteoporosis odds include:
- Intake of calcium-rich foods: Calcium builds strong bones. The best way to get calcium is to eat a diet rich in calcium. The foods that are excellent sources of calcium include Milk and dairy products *Fatty fish such as salmon and sardines *Dark green leafy vegetables, spinach, and collard greens.
- Another way of improving the body’s calcium supply is to take supplements. However, the intake of calcium from foods is much better as compared to supplements. Because calcium supplements fail to improve bone health beyond a certain level. Therefore, the best way is to combine a calcium-rich diet and supplements.
More tips to keep strong bones
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Get enough Vitamin D: Calcium alone will not be enough to improve the bones of individuals. Along with calcium, vitamin D is essential to building strong and healthy bones. Therefore, getting vitamin D each day for maximum absorption of calcium to the bones. Also, at least twice a week, 10–20 minutes of sunlight is enough to improve vitamin D levels. Taking vitamin D supplements will improve vitamin D status when this is not possible.
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Exercise to keep your bones healthy: Inactive lifestyle kills. It is one of the significant factors in developing osteoporosis. We must leave the couch and get moving to slow down bone loss and improve bone strength. Exercising is a great way to keep bones healthy and strong. Practice endurance, strength, balance, and flexibility to enhance muscle and bone strength. This also helps prevent falls, the main reason for hip fractures.
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Boost your bone density: By practicing weight-bearing exercises. Consulting a doctor is a must who would provide proper guidance for lifting weights. You can join a gym for appropriate instruction or consider doing simple weight lifting at home. Carrying out the following tasks at home can also help improve bone density.
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Lifting young children
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Lifting bags of groceries
Additional tips
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Refrain from smoking and alcohol: Both alcohol and smoking are bad for osteoporosis. Smoking will double your chance of fractures. And alcohol consumption depletes your bone mass.
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Growth hormones: Ask your doctor about growth hormones. To reduce the risk of fractures. Clinical trials have shown that when women who have osteoporosis take growth hormones. They have demonstrated a reduced risk of fractures.
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Conclusion
In conclusion, supporting a loved one with osteoporosis requires understanding, empathy, and proactive measures. We can provide informed assistance and emotional support by educating ourselves about the condition and its challenges. Encouraging a healthy lifestyle focusing on proper nutrition, regular exercise, and fall prevention can significantly improve their quality of life and reduce the risk of fractures. Open communication and patience are essential in addressing their concerns and fears. Additionally, attending medical appointments and helping with medication management can be instrumental in managing the condition effectively. Remember, with the right approach and care. We can positively impact our loved one’s journey with osteoporosis, enabling them to live life to the fullest despite the challenges they face.
The post How To Help Your Loved One With Osteoporosis appeared first on The Caregiving Strategist.
