Osteoporosis is a condition that weakens the bones, making them more likely to break. It develops slowly but steadily for several years and may show no discoverable signs until the affected bones start causing painful fractures. The fractures can occur in various body parts but are more common in the wrist, the hip, and the spine. This health condition can occur in both gender, but women and the elderly are more vulnerable. According to the 2021 review, the prevalence of osteoporosis in women worldwide was 23.1% compared to 11.7% of their male counterparts. The additional risk factors for the condition include excessive drinking and smoking, being thinner or smaller than average, and having a family history. While osteoporosis has no known cure, there are several daily habits and steps for treating and managing osteoporosis.
Daily Habits for Treating and Managing Osteoporosis
Whether you want to reduce the risk of developing osteoporosis or want to manage it, there are several dietary and lifestyle tips you should incorporate into your daily program. Some include:
Protein
Proteins are vital nutrients in bone formation. They make up about a third of your bone mass and 50% of the bone volume. Taking the optimal amount of this vitamin daily will decrease the risk of developing osteoporosis significantly. It will also slow its impact down if you are already affected. For this reason, experts recommend taking between 1.0-1.2 grams of protein per kg or .45-.54 grams per pound daily to reduce or manage osteoporosis.
Calcium
Bodies require calcium to form new bone tissues and remodel the existing bones. If you are living with osteoporosis, adding calcium to your diet is important to ensure healthy bones. However, health experts advise that calcium should mainly come from calcium-rich foods like cheese, beans, yogurt, dark leafy greens, nuts, and seeds rather than calcium supplements.
According to research, high-dose calcium supplements are likely to increase the risks of heart disease. You can consult your healthcare provider for advice if you want to use calcium supplements to manage your osteoporosis.
Vitamin D
Your body requires enough vitamin D to absorb enough calcium. Unfortunately, vitamin D deficiencies and insufficiencies are extremely common, which increase the risk of developing or escalating osteoporosis. You can use supplements or add Vitamin D-rich foods like fatty fish to your diet for those with low vitamin D levels. Your healthcare provider will always test your vitamin levels and recommend the best supplements or sources if needed.
Other Nutrients
In addition to vitamin D, proteins, and calcium, other nutrients such as magnesium, vitamin K, vitamin C, and zinc are required to maintain healthy bones. Most of these nutrients reduce the risk of osteoporosis and low bone mineral density. Your body can obtain most of these nutrients from foods. However, if the diet doesn't provide optimum amounts, you can use supplements upon the caregiver's recommendation.
Lifestyle
You can also manage osteoporosis by leading a healthy lifestyle, especially by submitting to a regular exercise plan. Daily exercises like walking, aerobics, weightlifting, and jogging make your body muscles work against gravity, thus strengthening your bones. You can also reduce the amount of alcohol and caffeine and abstain from tobacco use.
How Can Senior Helpers of South Minneapolis Help?
Do you know of senior loved ones struggling with osteoporosis or other lifestyle diseases? Don't fret! At Senior Helpers of South Minneapolis, we have a comprehensive suite of programs and services to help your loved ones age in place. We offer services in Minneapolis, Saint Paul, Minnetonka, Hennepin County, and the surrounding areas. Contact us today to help us help you!