1. Exercise
The following types of exercise all play an important role maintaining bone health.
Weight bearing exercise which involve standing and moving your feet and legs, such as brisk walking, dancing, and running.
Muscle-strengthening exercises can protect bones and improve balance. Simple exercises can be done at home using items like tins of food or water bottles.
Balance and coordination exercises are especially important for people with osteoporosis to help prevent falls.
2. Diet
Calcium:
Ensure adequate calcium intake through a balanced diet or supplements. The recommended daily intake for adults is 700mg, but those undergoing osteoporosis treatment may need more. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.
Vitamin D:
Vitamin D helps the body absorb calcium, and all adults should aim for 10 micrograms of vitamin D daily. Consider taking a supplement during the autumn and winter months when sunlight exposure is limited.
Other nutrients:
Ensure adequate protein and other essential nutrients for overall bone health.
3. Lifestyle Changes
Quit smoking:
Smoking increases the risk of osteoporosis.
Limit alcohol consumption:
Excessive alcohol consumption can negatively impact bone health.
Maintain a healthy weight:
Obesity can put additional stress on bones.
Get regular sun exposure:
Sunlight helps your body produce vitamin D.
4. Medications
Bisphosphonates:
These medications are often the first choice for osteoporosis treatment, helping to slow down bone loss.
Other medications:
Your doctor may recommend other medications depending on your individual needs.
5. Getting Support
Talk to your doctor:
They can provide personalised advice and recommendations for managing osteoporosis.
Seek support from others:
Connecting with others who have osteoporosis can be helpful.
Consider counselling or psychological support:
Living with a chronic condition like osteoporosis can be challenging, and support from professionals may be beneficial.
