Living with osteoporosis :How to make life easier with osteoporosis?

Simple steps to live better with Osteoporosis

Osteoporosis can affect the quality of life. Elderly people who already have medical problems find it extremely difficult to live with osteoporosis. The thought of getting another fracture may instil fears to not go outside or do any physical activity. This may actually worsen their osteoporosis. 

Menopausal women and women over 50 are more seen living with osteoporosis.

There are few healthy ways that aid in making life easier with osteoporosis. Talk to your doctor for any advice or recommendations that you need to add to your daily living to help yourself. 

Ways to live with osteoporosis can be simple and easy: 

1. Nutrition: Now when you know you have osteoporosis, you have suffered a fracture or multiple stress fractures, all you need to focus is on preventing any further damage to your bones. Correct nutrition can help you out of this. You need to take calcium supplements and diet rich in calcium. An elderly men and women needs  a daily recommended dose of 1200 mg of calcium, it is 1000 mg for those under 50 years of age.  Talk to your dietitian and plan your meals such that you get the daily requirement of calcium. 
2. Vitamin D: To facilitate the absorption of calcium, you need to have vitamin D in your body. Sunlight is the natural and best source of Vitamin D and you should sit in sunlight daily and take sunbath. You also get Vitamin D from fortified milk sources.
3. Exercise: Simple exercises such as light weight bearing, walking, jogging and climbing stairs must be done under the supervision only. Exercises are great for improving your bone health. Your bones process the cells naturally and replace them with the new ones thus improving the bone density and mass.  Always ask an expert for exercise recommendations before initiating. You need to talk to your doctor and physical therapist to help and guide you better. 
4. Physical activity: Avoid sitting for long hours or standing too. Walk around in your house. Do your self care, if possible. Walk at a slow pace.  Avoid sedentary lifestyle. 
5. Changing habits: You should give up your habit of alcohol or smoking tobacco, if you are living with osteoporosis. I mean, if you love your bones more than alcohol, you must quit your unhealthy habits.  
6. Continue your medications and hormone therapy as scheduled. They help you recover faster. 

Prevention of falls in osteoporosis

Preventing falls is the most essential element in osteroporosis care. The old age people are at more risk of falls and getting their bones fractured. Fracture itself is a disturbing thing and they recover very slowly if they get one. 

How to prevent falls in people living with osteoporosis? 

Falls can happen anywhere, both inside the home or outdoors. It is the responsibilty of the family and caretaker to take enough precautions to prevent falls.

1. Preventing falls while indoors/at home:

You as a family or caretaker must follow these preventive measures to prevent any falls at home or indoors:

• Always make sure their room is bright and well-ventilated.
• Never leave anything on the floor such as hanging cables or wires, etc.
• Make sure their bed is not too high or too low. It can cause jerk while climbing up the bed.
• Always ensure there are no rugs or unnecessary things scattered on the floor of their room
• Always have them a cane or stick to walk with suppport. 
• Assist them whenever they want to get up from the bed.
• Use railings on their bed to prevent falls during sleep
• Have railings on the stairways. This can support them while getting down or climbing up the stairs. 
• Always keep harness and or support cliffs in the toilet to help them rise up.
• Always provide smart shoes with anti-slip soles that hold their legs firmly on the ground.
• Use of soft cushions and supporting devices to avoid any compression fractures of spine or ribs. 
• Avoid use of floor cleaners that are sticky or have excess soap base, these can make the floor slippery while wet and cause fall.
• In case you see anything spilled on the floor, make sure you mop it off instantly. 
• Provide them with a cellphone. It is the best way for them to call for help when they fall, in case you are away or not nearby. 
• In bathrooms, make sure there is antiskid tiling and nonslippery floor. 
• Have an extra light near their bed. 
• Provide them with a cane for supported walking.

       2.Preventing falls while outdoors:

• Always accompany your elders with osteoporosis when they wish to go outdoors. 
• Have them wear sensible anti-slip shoes or footwear that are most comfortable.
• Assist them while sitting or getting off the car.
• Provide them well-cushioned seat in the car to prevent any spine fractures. 
• Avoid taking them at dark hours or late night. They may possibly not see well.

You as a caretaker and the person living with osteoporosis himself knows what could be the best preventive measure.  Just help them in and let them help themselves live easily with osteoporosis. 

Nutrition for people living with osteoporosis:

• Diet can play a major role in maintaining your bone health. 
• Eating a diet rich in calcium can help your bones become strong again. 
• Take calcium supplements as recommended by your doctor.
• Get enough exposure to morning sunlight that helps in synthesis of Vitamin D in the body. Vitamin D is essential for the absorption of calcium. 
• Add fortified milk to your diet. Eat calcium rich fruits and vegetables. 

Exercise for people living with osteoporosis: 

• People living with osteoporosis generally fear or hesitate from doing exercises. However, it is actually good for them to exercise daily. 
• Talk to your doctor and physical therapist and add exercise to your daily routine. 
• Aerobics,walking, jogging, etc. can help your bones. 
• Let your doctor and fitness expert decide which exercises are best for you. Do those exercises as advised.

Healthy lifestyle/habits: 

• Be an active person who takes self care and simply avoids prolonged sitting at one place. Walk slowly but walk. 
• IF you are addicted to alcohol, give up on your this unhealthy habit. It can cost you damage to your bones rapidly. 
• IF you are the one smoking tobacco, just leave it at once, for you do not need to aggravate your osteoporosis. 

Join community for osteoporosis

Join some self-help groups and community groups of people living with osteoporosis. 

This can help you get better acquainted with the challenges and tips to overcome those challenges. 

It can help you develop a sense of living quality life and getting close to them. 

Hope this post helps you people living with osteoporosis. It is never too late to refresh and start taking charge of our life. Know things better that concern you and try to adapt the changes for increasing the quality of your life and maintaining your health as well.