Live a healthy lifestyle
So your doctor tells you that your bones are no longer as strong as they should be and that you have osteoporosis, a condition that renders your bones to be brittle and porous. What should you do?
I’m sure the first question that enters your mind would be to ask if something can still be done about it. Sure there is, as your doctor will surely tell you that though osteoporosis can no longer be reversed, something can still be done to stop it from progressing.
The solution calls for a lifestyle change; a total deviation from many unhealthy practices to a new and totally different way of life.
Calcium and Vitamin D
First, the new lifestyle change requires a new boost of both calcium and vitamin D. Vitamin D helps the body absorb Calcium which is essential in building strong bones. Women who are in the menopausal stage need 1,200 milligrams calcium and at least 400 IU to 600 IU vitamin D daily for better bone health.
Since it’s not a guarantee that the calcium from food taken daily is sufficient to meet the calcium needs of the person with osteoporosis, calcium supplements may be taken. There are two types of calcium supplements: calcium carbonate and calcium citrate.
- Calcium carbonate must be taken with food for the body to absorb it. There are, however, side effects of calcium carbonate such as constipation, gastrointestinal upset, and gassiness.
- Calcium citrate is generally well tolerated and it can be taken without food.
Healthy Foods Rich in Calcium
Dairy products and some vegetable are rich in Calcium. Here are some examples of these calcium-rich food and how much calcium they contain:
- Low-fat milk or soy milk (8 ounces): 300 milligrams calcium
- Low-fat yogurt (8 ounces): 250-400 milligrams calcium
- Calcium-fortified orange juice (6 ounces): 200 milligrams-260 milligrams calcium
- Cooked broccoli (1/2 cup) 40 milligrams calcium
- Cooked turnip greens, spinach, collard greens (1/2 cup): 100 milligrams calcium
- Cottage cheese (16 ounces): 300 milligrams calcium
- Canned salmon (3 ounces): 180 milligrams calcium
Do Weight-Bearing Exercises
Strength Training
Doing regular exercises for people with osteoporosis is invaluable. Now you might wonder if you’re getting it right: exercise for those with osteoporosis. Yes, definitely! Doing regular exercises fit for muscle strengthening is ideal in osteoporosis management. So what are these exercises? Well, there are at least 5 exercises that are best for those with osteoporosis. But remember that before doing any of these exercises, go talk to your doctor fist. He will tell you what to do and how to do them properly.
So what are these exercises? These are very simple exercises that need very minimal equipment. These are: walking, hiking, dancing, aerobics, and strength training. To know more about these exercises, talk to your doctor. He may also recommend you to someone who can help you with your exercise, like a trainer for example.
