5 Ways to Prevent an Osteoporosis Fracture

5 Ways to Prevent an Osteoporosis Fracture

Your bones are more than just the framework of your body, which allows you to walk, bend, run, and perform most every movement. They also store calcium, enclose and protect organs, and provide space for bone marrow (where blood and bone cells are made). While it is among the densest material (along with your teeth), it is also living tissue that provides essential materials for the body. 

Osteoporosis is a condition that affects your bone density, and can make bones thinner and more brittle. The risks of this condition increase as we get older since hormones are instrumental in maintaining good bone structure and we lose them as we age; but hyperthyroidism and medications like corticosteroids can also increase the risks of getting it. Let’s look at ways to prevent the fractures and breaks associated with osteoporosis by examining how it affects your bones and methods of prevention.

Residents of the Washington, DC area looking for ways to manage osteoporosis can find help with the physical therapy team at Sports Therapy And Rehabilitation LLC.

How osteoporosis affects your bones

Contrary to what you see on the outside, your bones are actually quite porous (meaning it has many tiny holes) inside. It is a complex lattice work similar to a honeycomb that changes constantly over time, and people with osteoporosis have bigger holes in this delicate structure. This leads to weaker, more fragile bones that are far easier to break. Your chances of bone fractures or breaks increase as the condition worsens, and your body will take longer to heal from any damage to your bone.

There are 53 million people in the U.S. that either have osteoporosis, or are at risk of getting it and it frequently affects your ribs, wrists, hips, and spine.

How to prevent fractures and breaks

Here are some ways you can help maintain bones and avoid fractures:

1. Dietary changes

A diet rich in calcium (which helps build strong bones) and vitamin D (which helps your body absorb calcium) help bones stay healthy and can be found in a variety of fruits and vegetables. Foods with magnesium, zinc, protein, and vitamin K also help bones.

2. Over-the-counter supplements

Calcium and vitamin D supplements can also help maintain bone health taken in the proper doses. Between food and supplements, you should take in about 1000 mg of calcium (1500 for people over 65) and 400 international units (i.u.) of vitamin D (at least 600 i.u. for people over 65).

3. Weight bearing exercises

You should perform resistance and weight bearing exercises three of four days a week, such as walking, running, aerobics, hiking, tennis, weights, and elastic bands. 

4. Lifestyle changes

This includes reducing the amount of alcohol you drink and not smoking or using any tobacco products. Smoking alone damages bones by reducing their blood supply, slowing bone forming cell production and impairing calcium absorption, while alcohol damages bones of more heavy drinkers in adolescence or early adulthood.

5. Weight management

Being overweight or obese can stress bones and exacerbate bone density problems. Controlling your weight can help your bones, especially when combined with a healthy diet and exercise.

We can help you with a combination of physical exercises to build bones, train your posture, maintain balance, and help with lifestyle changes and even orthotics. If you’re looking for healthy options to prevent osteoporosis breaks and fractures, make an appointment with the physical therapy team at Sports Therapy And Rehabilitation LLC today. 

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