Living with osteoporosis can feel daunting, but there’s a lot you can do to manage your condition and keep your bones healthy. Practicing osteoporosis self-care can help you maintain bone strength.
Osteoporosis is a disease that weakens your bones, making them more susceptible to fractures. It often goes unnoticed because it doesn’t show symptoms until a fracture occurs.
If you are concerned that you might have osteoporosis or that what you’re doing to stay healthy isn’t enough, make an appointment with your health care provider.
Tips for osteoporosis self-care
While medications and doctor visits are essential for managing osteoporosis, self-care plays a critical role in keeping your bones strong and preventing fractures.
Eat a bone-healthy diet
What you eat significantly impacts your bone health. Ensuring your diet is rich in calcium and vitamin D is crucial. Calcium is the primary building block of bone tissue, while vitamin D helps your body absorb calcium.
- Calcium: Adults typically need around 1,000 to 1,200 milligrams of calcium daily, depending on age and gender. Good sources of calcium include dairy products like milk, yogurt and cheese. For those who are lactose intolerant or prefer plant-based options, calcium-fortified plant milks, leafy greens (like kale and broccoli), tofu and fortified cereals are great alternatives.
- Vitamin D: Vitamin D helps your body absorb calcium and plays a role in bone remodeling. Most adults need about 600 to 800 IU (international units) of vitamin D daily, but this can increase with age. You can get vitamin D through sun exposure, fatty fish like salmon, fortified foods or supplements. If you’re unsure about how much vitamin D you need, your doctor can guide you on the best sources or recommend a supplement.
Stay active with weight-bearing exercise
Not all osteoporosis self-care is what you put in your body. Exercise is one of the most effective ways to protect your bones. Regular physical activity helps stimulate bone growth and strengthens the muscles that support your bones.
Weight-bearing and resistance exercises are critical for people with osteoporosis because they help maintain bone density and prevent further loss.
Examples of weight-bearing exercises include:
- Walking or hiking
- Dancing
- Running (for those with no joint pain)
- Stair climbing
- Weightlifting
Additionally, balance exercises such as tai chi or yoga are excellent for improving coordination and reducing the risk of falls.
It’s important to start slow and gradually increase the intensity of your exercise routine. Always check with your health care provider before starting any new workout program to ensure it’s safe for you.
Maintain a healthy weight
Being overweight or underweight can increase your risk of fractures if you have osteoporosis. If you’re overweight, the added weight can place extra stress on your bones, leading to increased wear and tear.
If you’re underweight, your bones may already be weaker from insufficient nutrition, which can increase your risk of broken bones.
Achieving and maintaining a healthy weight through a balanced diet and regular exercise relieves strain on your bones and reduces the likelihood of falls. Your primary care provider or a dietitian can help you establish a plan to achieve a weight that’s right for your body.
Limit alcohol and avoid smoking
Excessive alcohol consumption and smoking can negatively affect bone health. Both habits reduce bone density and impair your body’s ability to absorb calcium, weakening your bones and increasing your risk of developing osteoporosis.
- Alcohol: While moderate drinking might not significantly harm your bones, excessive alcohol consumption can interfere with your bone-building cells and increase fracture risk. Limiting alcohol intake to one drink per day for women and two for men can help protect your bones.
- Smoking: Smoking is one of the most well-established risk factors for osteoporosis. It slows down the production of bone-forming cells and interferes with the absorption of key nutrients like calcium. Quitting smoking has many health benefits, including improving your bone health.
Monitor medications and supplements
Certain medications, such as corticosteroids, can increase your risk of osteoporosis and fractures. If you’re on long-term medication, it’s essential to talk to your primary care provider about potential side effects and discuss alternatives or additional treatments to protect your bones.
Additionally, some people with osteoporosis may benefit from bone-strengthening medications. Your doctor may prescribe bisphosphonates, hormone therapy or other drugs that help maintain or increase bone density.
Follow your doctor’s instructions carefully when taking these medications and keep all scheduled appointments for follow-up care.
In addition to prescribed medications, consider taking supplements, especially if you’re not getting enough calcium or vitamin D from your diet. But always consult your doctor before starting any supplement, as excessive amounts of certain vitamins or minerals can have negative effects.
Ensure fall prevention in your home
Because osteoporosis makes bones more fragile, preventing falls is crucial. A fall, even from a minor height, can lead to a fracture, so it’s important to take measures to keep your home safe.
- Remove tripping hazards: Clear pathways of clutter, loose rugs or electrical cords.
- Install grab bars: In the bathroom, place grab bars around the toilet and in the shower or bathtub for stability.
- Use non-slip mats: Ensure bathroom floors and shower stalls have slip-resistant mats.
- Wear supportive shoes: Shoes with non-slip soles and proper arch support can reduce your fall risk.
It’s also wise to undergo an eye checkup regularly to ensure that poor vision doesn’t increase your risk of falling.
Stay on top of regular check-ups
Regular visits to your primary care provider are vital for managing osteoporosis. Your doctor will monitor your bone density through tests like the DEXA scan and adjust your treatment plan as necessary.
They may also provide advice on lifestyle changes, medication options and how to best manage the condition.
In addition, some people with osteoporosis benefit from physical therapy. A trained therapist can guide you through exercises designed to strengthen bones, improve posture and enhance balance.
How we can help
Combining guidance from your provider with osteoporosis self-care strategies can help you maintain bone health. With the right diet, regular exercise, a healthy lifestyle and fall prevention measures, you can improve your bone health and live a full, active life.
While osteoporosis may increase your risk of fractures, staying proactive in your care can help you maintain strength and quality of life for years to come. Always consult your primary care provider before making significant changes to your routine.
Learn about the gynecology and women’s health services we offer at Mercy Health.
