Osteoporosis is a disease that causes your bones to become brittle and weak. While it is much more common in elderly and women, it can strike at any age. Most people by the age 30 gradually start losing some of their bone mass. However, for women menopause is the high time when this process really accelerates. If you have osteoporosis, it is very important to protect yourself against unintended falls or any other incident, which may result in fractures because this condition makes you more susceptible to bone fractures.
Here are some tips that may help you prevent bone fractures with osteoporosis:
1.Get the Right Shoes And Avoid Wearing Slippers:
The wrong shoes can raise your chance of having a fall, which may result in the bone fracture. So, always choose low-heeled shoes that give you good support and have rubber soles rather than leather ones. Also, it’s in your best interest to wear shoes inside the house too. Wear proper and comfortable footwear because you raise your chances of slipping when you walk around in socks and slippers.
2.Install Proper Lighting In Your House:
You can also help prevent the falls by keeping your home well-lit. Install hanging lamps or overhead lights in all the rooms, so that you don’t have to trip around in the dark to find the lamp. Also, keep a flashlight by your bed, which may help you at the time of load shedding (electricity shortage).
3.Install Railings Or Grab Bars:
Most of the people experience falls in showers and bathrooms. So, make sure you install railings in the bathroom beside the toilet and shower walls. Moreover, put a rubber mat on the floor of your bath or shower.
4.Increase Your Calcium Intake:
Another best way to protect your bones is to boost your calcium intake. You can get this through your diet. Dairy products, dark leafy vegetables, salmon, dried beans, soy foods, almonds, fortified cereals, and fruits are all good sources of calcium. If you want a customized diet plan then you can consult with the nutritionist.
Certain exercises like strength training with weights and resistant bands 3 to 4 times a week can also improve your bone health. It is important for you to strengthen your bones by walking and other weight-bearing exercises.
If you have any other health conditions as well then talk to your doctor and ask if they might raise your risk of a fall. If they do, then get the right treatment that might help. Also, take your prescribes medications for osteoporosis to slow or stop bone loss. You can further consult with the Orthopedic Surgeon to get the primary care.