Osteoporosis is a chronic disease that reduces bone density and strength, essentially making bones more porous. People with osteoporosis are more likely to suffer fractures from slips and falls, and even suffer spontaneous bone fractures.
It hits about one-third of women and one-fifth of men who are more than 50 years old. In most cases, osteoporosis develops slowly and people don’t realize that anything is wrong until a fracture occurs.
With greater awareness, however, people can use proactive osteoporosis self-care practices to slow the rate of bone loss to keep bones stronger and less likely to fracture. Let’s look at key osteoporosis self-care strategies, including dietary recommendations and lifestyle changes, that can help you maintain strong, healthy bones.
Understanding osteoporosis
Our bones constantly break down old tissue and replace it with stronger, new bone. As people age, they tend to lose the ability to keep up this bone maintenance cycle. New bone tissue is not created quickly enough and bones become less dense and weaker. Because of this, minor falls and bumps — and even bending over or coughing — can cause bone fractures in people with osteoporosis. It also can cause chronic back pain from spinal compression and fractures.
Here are some facts about osteoporosis :
- The older you are, the more likely you are to develop osteoporosis. This is especially true for postmenopausal women due to a drop in hormone levels that help maintain joint health and bone density.
- About 54 million Americans have osteoporosis or low bone mass (osteopenia) that puts them at risk for the disease. It’s most common in non-Hispanic white women and Asian women.
- The Bone Health & Osteoporosis Foundation (BHOF) estimates that osteoporosis causes 2 million broken bones and $19 billion in related costs every year in the U.S.
- Complications from broken bones, particularly hip bones, can lead to death or force people into long-term care facilities.
- Osteoporosis can harm its victims’ emotional and mental wellbeing. The lack of mobility it causes can lead people to feel isolated, lonely and depressed.
Essential osteoporosis self-care practices for bone health
Self-care is crucial for preserving bone health. Medications for osteoporosis may help reduce bone loss, but preventive practices like exercise are far more important for avoiding falls, increasing mobility, and improving quality of life.
Here are some of the best osteoporosis self-care strategies you can use to boost your health and keep your bones strong.
Nutrition for bone strength
Nutrition is essential for bone strength.
- Because of their synergistic effects in preventing bone loss and osteoporosis, calcium and vitamin D are two of the most important nutrients for preserving bone density.
- Dietary sources. The health of your bones depends on consuming foods that are high in calcium, such as dairy products and leafy greens, as well as vitamin D, found in fatty fish, fortified milk, and cereals.
- If you don’t get enough calcium and vitamin D from your food, you may need to take dietary supplements. Talk to your doctor about how much you should take. A proper calcium intake is usually about 1,000 milligrams per day for most adults, and it increases to 1,200 milligrams per day for women over 50 and men over 70. Making sure you get enough sun exposure is another great way to get vitamin D.
Regular weight-bearing exercise
Exercise doesn’t just affect muscles, it can also increase bone health.
- Types of exercises. The best way to build bone density and slow down bone loss is to do weight-bearing workouts like walking, running, and resistance training.
- Frequency and duration. The Centers for Disease Control and Prevention (CDC) suggests doing a 30-minute exercise routine at least five days a week. Two of those days should also focus on muscle-strengthening exercises.
- Balance exercises. Yoga and tai chi are low-impact activities that help people with osteoporosis improve their balance, which in turn lowers the chance of falling and suffering fractures.
Lifestyle adjustments for bone protection
If it’s good for your health, it’s probably good for your bone health.
- Avoiding smoking and excessive alcohol. Smoking and excessive alcohol use both reduce bone density and strength, which in turn increases the likelihood of fractures and speeds up the process of bone loss.
- Maintaining a healthy weight. Keeping a healthy weight with a nutrient-rich diet reduces stress on the bones, which improves bone health and decreases the likelihood of bone fractures.
- Fall prevention strategies. Fall prevention measures, such as the installation of grab bars, the use of non-slip mats, and the improvement of balance via activities like tai chi or yoga, can significantly lower the incidence of fractures.
- Maintaining good posture. Posture improvement plays a crucial role in maintaining bone density. Poor posture can lead to imbalances and increased pressure on bones, potentially accelerating bone loss.
Regular medical check-ups and bone density testing
Regular bone density testing can screen for osteoporosis and identify those at risk of fractures. The most common diagnostic tool is dual-energy X-ray absorptiometry (DEXA or DXA). Another popular screening method is called quantitative ultrasound (QUS). By tracking the results of these tests over time, physicians can monitor the progression of osteoporosis and make necessary adjustments to therapy. Your doctor can help determine which screening will work best for your situation.
Your doctor may recommend taking certain medications to boost bone density and reduce the likelihood of bone fractures. These medications may include bisphosphonates, denosumab, or selective estrogen receptor modulators (SERMs).
Supplements that your doctor may recommend include:
- Magnesium – Helps support bone health and may improve the effectiveness of other osteoporosis treatments.
- Vitamin K2 – Plays a role in bone mineralization and helps regulate calcium in the bones.
- Boron – Supports bone health by influencing bone metabolism and enhancing the action of other nutrients like calcium and magnesium.
- Collagen peptides – May help improve bone density and strength by supporting collagen formation, which is essential for bone structure.
- Strontium – A mineral that may help increase bone formation and reduce bone resorption, improving bone density.
Emotional and psychological self-care
Management of osteoporosis, a chronic disease, relies heavily on the development of social support systems, which enable patients to feel less alone and more capable of taking charge of their health. After all, it is easier to maintain healthy lifestyle habits like exercising regularly or eating well when you have the emotional and practical support of friends and loved ones.
To alleviate the stress and despair that might accompany osteoporosis, relaxation methods and mindfulness techniques may be recommended. These healthy habits improve physical health by reducing stress hormones, which harm bone mass. They also boost mental wellness.
Creating a sustainable self-care plan
In addition to reducing the likelihood of getting cardiovascular disease or diabetes, maintaining a healthy lifestyle also slows the pace of bone loss. Setting attainable objectives like following a balanced diet and keeping tabs on your progress are two pillars of a long-term self-care strategy. It’s very helpful to create a daily or weekly routine that coincides with improving bone strength. The best way to stay motivated and on track with a plan is to measure your progress. This includes things like your diet, activity, and the changes in your skeletal health.
Tips for creating a daily or weekly routine:
- Incorporate weight-bearing exercises, like walking or light jogging.
- Practice strength training with resistance exercises twice a week.
- Prioritize balance exercises to reduce fall risk and fractures.
- Eat bone-healthy foods, focusing on magnesium and protein-rich options.
- Take daily supplements as recommended by your healthcare provider.
- Track your progress to stay motivated and adjust as needed.
- Use alcohol moderation and smoking cessation strategies if you drink or smoke.
Help with osteoporosis management
Self-care plays an essential role in osteoporosis management by helping with bone density maintenance, fracture risk reduction, and overall bone health improvement. The best way to maintain strong bones and avoid problems is to stick to a regimen that includes regular exercise, healthy eating, and the right medications or supplements.
You can schedule a medical consultation to talk with knowledgeable doctors and nurses at Florida Medical Clinic Orlando Health’s Rheumatology Department. Our rheumatology experts can help you with individualized treatment programs and osteoporosis management techniques tailored to your specific health needs and goals.
About Julie Norton, APRN – Rheumatology
Julie Norton received her Bachelor of Science Degree in Nursing at Barry University, Miami, in 1996. She worked as an RN in the Cardiac/Telemetry Unit while she achieved her Master’s in Nursing at the University of Tampa. She graduated in 1999 and has been working as an Advanced Practice Nurse in the Orthopedic specialty for the past 20 years.
Julie has been a clinical densitometry-certified specialist in bone health since 2015, with an emphasis on osteoporosis preventive care and treatment. Her wealth of knowledge and skill in the field makes her an ideal choice for people looking to enhance their bone health and find effective ways to treat osteoporosis.
Call 813-782-1234 to request an appointment.
