Osteoporosis: The Silent Disease
Osteoporosis is sometimes referred to as the "silent disease" because it can develop unnoticed until a fracture occurs.
It weakens bones, making them fragile and more likely to break. But here’s the good news: there are plenty of ways to manage and even prevent this condition. Let’s explore how you can keep your bones strong and healthy.
Fortify Bones Through Movement
Physical activity is one of the most effective ways to strengthen your bones. Weight-bearing exercises like walking, jogging, or dancing force your body to work against gravity, stimulating bone growth. Strength training, like lifting weights or using resistance bands, further enhances bone density by challenging muscles and bones to adapt to increasing loads.
If you’re just starting out or have osteoporosis, focus on safe, low-impact exercises that don’t put you at risk of falling. Balance classes, yoga, and pilates are all helpful and crucial for reducing fall risks. Every bit of movement counts, so find activities you enjoy and make them part of your daily routine.
Lifestyle Changes
Small changes in daily habits can significantly impact your bone health. Avoid smoking and excessive alcohol consumption, as these can interfere with your body's ability to absorb calcium and other nutrients essential for bone health. Your doctor may also prescribe supplements and medications to ameliorate bone weakness.
Early Detection & Bone Monitoring
Early detection is crucial in managing osteoporosis effectively. A bone density test can help assess your bone health and identify issues before fractures occur. Your physician may also diagnose “osteopenia”, which is a precursor to osteoporosis. While this can be confronting, it’s generally positive to identify changes early.
Women over 50 and men over 70 are particularly at risk, but osteoporosis can affect anyone, so don’t hesitate to discuss screening with your healthcare provider if you have concerns.
For those already diagnosed, monitoring your bone density over time allows you to track the effectiveness of your prevention and treatment efforts. It can also guide adjustments to your exercise and lifestyle routines.
Preventing Falls & Fractures
For those with osteoporosis, falling is by far the most common way to sustain a fracture. Aside from balance training, which is essential, focus on fall-proofing your home by removing tripping hazards, installing supports, and ensuring adequate lighting to prevent accidents that might result in fractures.
Work with an Expert
Physiotherapists play a pivotal role in both preventing and managing osteoporosis. They can design an individualised exercise plan tailored to your fitness level, ensuring it is both safe and effective. Your physio can teach proper movement techniques to reduce the risk of falls and fractures. Moreover, it’s vital to consult an expert, as some exercises may not be appropriate or even increase the risk of fracture. If you’re recovering from a fracture, physiotherapy can accelerate your recovery by improving mobility and strength and reducing the risk of re-injury.
Summing Up
You’re not alone. Osteoporosis is common and doesn’t have to define your future. By staying active, adopting a bone-friendly lifestyle, and seeking professional support, you can maintain strong, healthy bones for years to come.
This article is for informational purposes only and does not constitute medical advice; always consult a qualified healthcare provider for personalised care.
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