Set out below are a number of things that people can do in order to be better equipped to deal with osteoporosis.
An active lifestyle
All the literature places great importance on regular exercise as being the most effective way to preserve bone density.
The National Osteoporosis Society(NOS) says that leading an active lifestyle can halve a person's risk of breaking a bone. The society points out that bowls, croquet, golf, going for brisk walks and gardening are all components of an active lifestyle.
Exercise which promotes good balance is improtant in preventing falls. Tai Chi which promotes balance through gentle and controlled movements has been shown to reduce the risk of falling. Dancing is another activity which promotes good balance.
Healthy Eating
Eating a well balanced diet is important in ensuring that the body gets all the vitamins and minerals that it needs. Calcium is found in dairy products, some leafy green vegetables, nuts, dried fruit, sardines and whitebait. Calcium is important in promoting bone growth, vitamin D is important in helping the bones to absorb calcium. Sunlight is an excellent source of vitamin D- the NOS estimates that 15-20 minutes sun exposure to the face and arms every day during the summer should provide enough vitamin D for the year. Vitamin D is found in margarine, egg yolks, oily fish and cod liver oil.
Managing the pain.
The pain associated with osteporosis can be dispiriting, this can be managed with over the counter painkillers like aspirin, paractomol and ibuprofen. Low doses of antidepressants can help to control nerve pain and to reduce muscle spasm.
Some people find that a TENS machine can help whilst others use hot and cold packs to block the pain.
Hydrotherapy and physiotherapy can provide useful ways of coping with the pain associated with osteoporosis.
Preventing falls
Several things can be done to reduce the risk of falls-
Smoking and alcohol consumption
Stopping smoking will slow down bone loss. Excessive use of alcohol is known to exacerbate osteoporosis whereas moderate use is believed to be beneficial in preserving bone density.
Posture
Maintaining good posture helps avoid putting too much pressure on the spine. Good posture is about keeping the upper back flat and the lower spine arched with the head held high and the chin in with the shoulders back.
