Osteoporosis, meaning porous bone, is a disease in which the density and quality of bone are reduced, thus becoming at higher risk of fractures. Fractures due to osteoporosis are a major cause of pain, long-term disability and loss of independence among older adults.
Therefore, people with osteoporosis need to avoid falls, stay on treatment, maintain a healthy diet and lifestyle with emphasis on exercises, particularly weight bearing and muscle strengthening exercises. Other measures to prevent bone loss are to limit caffeine, stop smoking, and maintain adequate calcium and vitamin D intake.
Calcium can be found in a variety of foods:
- Dairy products, such as cheese, milk and yogurt
- Dark green leafy vegetables, such as broccoli and kale.
- Fish with edible soft bones, such as sardines and canned salmon.
- Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices, and milk substitutes.
To absorb calcium, your body also needs vitamin D through sun exposure and foods that naturally contain small amounts of vitamin D, such as
- Canned salmon
- Egg yolks
- Fortified foods
Calcium and vitamin D supplements are also available. Consult with your doctor in this respect.
Who needs to be screened for osteoporosis?
- Woman age 65 or older
- Man age 70 or older
- Breaking a bone after age 50
- Woman of menopausal or postmenopausal age with risk factors (family history, calcium deficiency, etc).
- Man age 50-69 with risk factors
- Back pain with a possible break in your spine
- Height loss of ½ inch or more within one year
Avoiding falls is an essential factor to make living with osteoporosis a bit easier. Below are some important recommendations:
- Remove hazards out of walking paths around the house such as throw rugs, cords, etc…
- Install grab bars or handrails in bathroom
- Keep your house well-lit
- Wipe up spills immediately from kitchen floors
- Keep your eyeglasses clean
- Wear comfortable shoes with non-slippery soles
References:
Falls prevention | International Osteoporosis Foundationhttp://www.mayoclinic.org/healthy-l
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097?pg=1Prevent Falls to Avoid Osteoporosis Complications | The University of Vermont Health Network (uvmhealth.org)