Learn the best exercise for osteoporosis and medicines that can help you prevent fractures due to this bone disease and be healthier.
Do you suffer from osteoporosis? In this article you will find tips to prevent a fracture due to osteoporosis and significantly improve your quality of life.
It is normal to feel worried or even frightened after being diagnosed with osteoporosis. However, the good news is that with the right information, the best exercise for osteoporosis and the support of your doctor, you can significantly improve your bone health and prevent a fracture due to it in the future.
Among the solutions for this are: medication, diet, the best exercise for osteoporosis and lifestyle modifications. If you want to prevent a fracture due to osteoporosis, we recommend that you continue reading this article.
Medicines for osteoporosis
There are several medications available to prevent and treat osteoporosis, including: bisphosphonates; estrogen agonists or antagonists (also called selective estrogen receptor modulators); the parathyroid hormone; estrogen therapy; hormone therapy, etc.
Your doctor can help you understand the benefits and risks of each of these medications. In addition to selecting one that is right for you that can help you prevent a fracture due to osteoporosis.
In men, reduced levels of testosterone may be related to the development of osteoporosis. Therefore, those with abnormally low levels of testosterone may be prescribed a testosterone replacement therapy to help prevent or reduce bone loss.
The best exercise for osteoporosis
It is perfectly understandable that you want to prevent a fracture if you have already had one before. No one who has broken a bone wants to feel that pain and loss of independence again. However, living a life without exercise is not an effective way to protect your bones.
Staying physically active reduces the risk of heart disease and type 2 diabetes. It can also protect you against high blood pressure, obesity and mood disorders such as depression and anxiety.
If that is not enough to convince you to stay active, consider this: exercise is one of the best ways to preserve bone density. Thus, you can prevent falls as you get older and prevent a fracture due to osteoporosis.
Which type of exercise to do?
Exercise can reduce the risk of fracture by helping to build and maintain bone density. Also through the improvement of your balance, flexibility and strength, all of which reduces the chances of falling.
Bone is a living tissue that responds to exercise by strengthening itself. Just as a muscle becomes stronger and larger with use, a bone becomes stronger and denser. There are two types of exercise that are important for the construction and maintenance of bone density: weights and resistance.
Exercises with load: are those in which your bones and muscles work against gravity. Some examples are walking, climbing stairs, dancing and playing tennis.
Resistance exercises are those that use muscle strength to improve muscle mass and strengthen bones. The best example of a resistance exercise is weight training. Either with free weights or weight machines.
Exercise can also help you significantly reduce the risk of falling for participation in activities that improve your balance, flexibility and strength.
Balance is the ability to maintain the stability of your body in motion or standing. You can improve your balance with activities like tai chi and yoga.
Flexibility refers to the range of motion of a muscle or group of muscles. Flexibility can be improved through tai chi, swimming, yoga and gentle stretching exercises. Strength refers to your body’s ability to develop and maintain strong muscles.
Healthy diet to prevent a fracture due to osteoporosis
In addition to taking your medications, one of the most important things you can do is follow a diet rich in calcium and vitamin D. Also, maintain an adequate daily protein intake to prevent a fracture or possible osteoporosis.
Calcium is necessary to maintain healthy and strong bones throughout your life. Unfortunately, many people do not consume enough.
Dairy products such as milk, cheese and yogurt are excellent sources of calcium. Also some non-dairy foods, such as broccoli, almonds and sardines can provide smaller amounts.
In addition, many foods that you enjoy, juices, breads and cereals, are now fortified with calcium. Calcium supplements can ensure that you get enough calcium every day, especially if you are one of those people with a lactose allergy.
A daily calcium intake of 1000 mg (milligrams) is recommended for men and women up to 50 years of age. This amount increases to 1200 mg for women over 50 and men over 70 years.
Calcium supplements are available without a prescription in a wide range of preparations. Many people wonder what calcium supplements they should take. The “best” supplement is one that suits your needs based on tolerance, convenience, cost and availability.
In general, it is advisable to choose calcium supplements from recognized brands. Also, you will absorb calcium better if you take it several times a day in smaller amounts of 500 mg or less each time.
Vitamin D plays an important role in helping your body absorb calcium. The relationship between calcium and vitamin D is similar to that of a closed door and a key. Vitamin D is the key that opens the door, allowing calcium to enter the bloodstream.
As we get older, our bodies become less able to absorb calcium, which makes it more necessary to get enough vitamin D. The recommended daily intake of vitamin D is 600 IU (international units) up to 70 years of age.
Men and women older than 70 years should increase their absorption to 800 IU daily. Many people get this amount for the consumption of foods fortified with vitamin D, such as milk. In addition, many of the calcium supplements are fortified with vitamin D.
Sodium is a major component of table salt and affects our need for calcium by increasing the amount we excrete in the urine.
As a result, people on high sodium or table salt diets seem to need more calcium than people on low sodium diets to ensure that, in general, they consume enough calcium for their bones.
The necessary protein
The protein in excess amounts also increases the amount of calcium that we excrete in the urine, although it also provides benefits for the health of the bones.
For example, protein is necessary for the healing of a fracture. The recommended daily intake of protein is 56 grams for men and 46 grams for women.
Follow a healthy diet and exercise regularly to take care of your bone health and prevent osteoporosis. If you suffer from this disease consult your doctor, but do not forget that you must still exercise and keep your body active to prevent a fracture.
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