Did you recently get an Osteoporosis diagnosis? Is it something you’ve been dealing with for years, or are you at risk? You are not alone. According to the International Osteoporosis Foundation, an estimated 200 million people worldwide have Osteoporosis. Thirty percent of postmenopausal women in Europe and the US have been diagnosed. Out of the 10 million people in the US, 80% are women. One out every two women over the age of 50 will break a bone because of Osteoporosis. Scary stuff, right?
These statistics can feel like a prison sentence, and a diagnosis can feel final, as if nothing more can be done except to tip-toe around, avoiding activities and crowds. While changes are necessary, life isn’t over. Focusing on ways to improve your health will get you back on your feet again. Literally.
Best Ways to Osteoporosis Diagnosis
First: Mental Health
The emotional and mental aspect of any diagnosis is often overlooked. It’s easy to see Osteoporosis as only limiting a person physically. Often an osteoporosis diagnosis is made after a low trauma fracture, or a broken bone caused by a minor accident, something that normally wouldn’t cause a break. This can cause anxiety and depression. The fear of another break makes routine tasks and outings seem like a serious risk. Social activities might be avoided out of the fear of slowing others down, exercise and physical activity could be curtailed or halted; thinking it’s too risky and unhealthy. It’s important to not allow the fear and anxiety to have control. Isolation and inactivity only make the situation worse.
How do you get out of the slump and adapt to this new lifestyle? What does that “new lifestyle” even look like, and is it even possible? Does a diagnosis have to mean a humped back and broken hips?
Keep A Positive Attitude
A positive outlook will take you a long way. Make the conscious decision to take control of our osteoporosis instead of allowing it to control you. There are many ways to improve your quality of life and stop damage from being done. This does not have to define who you are and how you live your life. A good support system and some effort will take you far and OSTEGO can help!
Exercise Your Way To Health
It might seem counterintuitive, but exercise is one way you can improve bone mass. Researchers from the Bone & Joint Injury Prevention & Rehabilitation Center found three factors that determined the impact an exercise would have on bone health and density. Strain magnitude (the impact on bone and muscle), strain rate (how often the maximum vs minimum is applied), and strain frequency (how often it’s applied) all come into play. According to the Natural Medicine Journal, any weight-bearing and resistance exercise for as little as 15 minutes a day, three times a week, is enough to improve bone density and that’s why we’ve put together the OSTEGO program – to help guide your training and progress.
After an osteoporosis diagnosis, avoid twisting your spine and anything high-impact, and always listen to your body. Talk to your doctor first, and be sure to use proper form to avoid injury.
Healthy Eating And Lifestyle Choices
Proper nutrition is important for overall health, but plays a huge role in bone health, as well. Not getting the proper nutrients puts you at greater risk for disease. Some things, like tobacco and alcohol, should be avoided. What vitamins, supplements, and foods can help rebuild bones and prevent further loss?
- Calcium
- Vitamin D
- Magnesium
- Vitamin K
- Vitamin B
- Vitamin K
- Zinc
- Protein
- Fruits
- Vegetables
Quick Tips To Keep In Mind
- Avoid overly twisting or bending the spine
- When lifting heavy objects, check the weight first and avoid lifting over your head
- Take extra care if you have poor balance or bad eyesight
- Wear low-heeled shoes that provide good support
- Consider medications as some can cause bone loss or increase the chances
Here at OSTEGO you have a good support group and we will help you stay positive! With a little extra care you can maintain an active lifestyle after an Osteoporosis diagnosis, or even use this opportunity to get started and be in the best shape yet! Join us today!
