You may have heard of the term “osteoporosis,” but how many people does the disease really affect? According to the Office of Disease Prevention and Health Promotion, about 10 million people in the United States have osteoporosis.
If you have just received a diagnosis of osteoporosis, you may be wondering what to do next. Today, we explore living with osteoporosis, so you can still maintain quality of life after diagnosis.
Prioritize Fall Prevention
When you are older, falls become a major concern. However, if you have osteoporosis, falls can have more serious consequences.
Osteoporosis weakens your bones, making them more susceptible to breakage. When you have less bone density, less impact is required to cause permanent damage to your bones.
Here are some tips to help you prevent falls:
- Use a cane or walker
- Install grab bars in high-use areas (kitchen, bathroom, or bedroom)
- Place rubber mats on slick floors
- Clear walkways and remove hazards
If you live independently, you should consider bringing out a disability consultant or specialist. He or she can do a walkthrough of your home and determine the accommodations you need to live safely on your own.
Exercise Safely
You do not have to give up exercise to maintain bone health in aging. In fact, regular exercise can help you alleviate symptoms from conditions such as osteoporosis.
Here are some senior wellness tips for osteoporosis prevention or maintenance:
- Start slow
- Focus on low-impact cardio
- Lift weights mindfully
- Find a buddy or group
Start Slow
Whether you’re new to exercising or you are an experienced athlete, you need to find out what works for your body. Whenever you begin a new activity, start small.
For example, if you want to get into yoga, try a beginner’s class. Make sure to modify any poses that make you feel uncomfortable. Take breaks when you need to as well.
You may need to work with your care team to set realistic exercise goals. If you have a physical therapist or personal trainer, ask him or her to draw up a plan so you can achieve your aims without putting too much stress on your body.
Focus on Low-Impact Cardio
When you have fragile bones, high-impact cardio can cause breaks and falls. Low-impact cardio is a more conscious way to burn calories if you have osteoporosis.
Some of the best low-impact cardio activities include:
- Yoga
- Walking
- Swimming
- Tai-Chi
- Pilates
- Water aerobics
If there is a high-impact activity that you love, consider finding a suitable alternative. For instance, you might replace tackle football with flag or touch football instead.
Lift Weights Mindfully
You do not have to give up lifting weights for osteoporosis convention. Aging with strength is important for fall prevention and maintaining independence in your everyday life.
When you lift weights, it is important to do so with a buddy. He or she can spot you and make sure you have good form. If you exercise control and maintain your form, you can still lift heavy amounts and strengthen your muscles.
Find a Buddy or Group
Exercising alone can be beneficial, but the advantages are exponential when you work out with a buddy or a group.
Exercising with others can boost endorphins, making you feel happier and motivated after a workout. Additionally, shared commitments and encouragement from others can help you reach your goals more quickly.
Consider asking your friends or family if they’d like to exercise with you. You can also make inquiries of your neighbors if you reside in a senior living community.
Incorporate Dietary Staples
Did you know that your meal plan can play a major role in how well you manage your osteoporosis? Below are some staples to make sure you’re getting the nutrients that you need.
Dairy
When you picture strong and healthy bones, there is no doubt that dairy comes to mind. Dairy is by far the best method for adding calcium and Vitamin D to your diet.
Milk
Whether you want a robust dairy milk or even a plant-based variety, such as fortified almond milk, you can use this dairy cornerstone in almost anything. Pour it into your breakfast cereal or oats in the morning, or simply have a big glass as a treat at any time of day.
Cheese
Adding cheese to any dish immediately elevates its flavor. From the creaminess of melted Gouda to the tang of a sharp cheddar, the possibilities are endless.
Yogurt
Yogurt is a versatile staple. Try adding a scoop to your smoothie or eating it with berries and granola for a hearty, nutritious breakfast. You can also buy snack-size yogurt cups from the store for a small treat that’s eaten on the go.
Dark, Leafy Greens
Dark, leafy greens are great in a salad or cooked as a side dish for a meal. These greens tend to be rich in antioxidants and other vitamins and minerals.
Nuts and Seeds
Adding healthy nuts or nut butters to your diet is an easy way to increase your nutrient intake while simultaneously strengthening your bones. Eat a handful of nuts as a snack or throw them into a recipe such as noodles or salad.
Meet With Your Doctor Regularly
When you have osteoporosis, it is vital that you regularly meet with your medical team. You may need tests to evaluate bone density and the progression of the disease.
Remember: Tell your doctor if you start doing any new activities or make major changes to your diet.
Living With Osteoporosis Does Not Have to Be Difficult
Are you a senior living with osteoporosis? It may seem challenging when you receive your diagnosis, but with this guide, you can still have a fulfilling and healthy lifestyle.
Morada Quintessence presents the perfect opportunity to spend your golden years in a supportive and welcoming environment. Our enthusiastic care team is dedicated to helping you thrive at any age.
Do you want to learn more about our community? Contact us today or schedule a tour to see it all in person. We look forward to hearing from you!
