Osteoporosis is a medical condition that affects millions of people around the world. It is characterised by decreased bone density and weakened bones, which can lead to an increased risk of broken bones. Living with osteoporosis can be challenging, but it doesn’t have to control your life. This World Osteoporosis Day, Physiotherapist and Manager of our Health and Wellness Centre, Mary-Ann Monteath, has gathered five essential changes you can make to help you manage your osteoporosis and enjoy a healthy, active life.
Tip 1: Eat a nutrient-rich diet
Proper nutrition is essential for keeping bones strong, so it’s important to make sure you’re getting the right nutrients. Adding foods rich in calcium and vitamin D into your diet, such as leafy greens, dairy products, and fish, can help improve bone health.
It’s also recommended to avoid high-salt foods as they may interfere with calcium absorption and increase your risk for bone fractures.
Tip 2: Exercise regularly
Exercising regularly is a key component of managing osteoporosis. Low-impact activities such as walking, swimming, and yoga can help prevent muscle loss and bone density decline by strengthening your bones and muscles.
Tip 3: Wear the right shoes
Believe it or not, the shoes you wear can have a significant impact on your overall bone health. Wearing shoes that provide proper support and cushioning can help to reduce the impact on your bones from walking and other activities. Comfortable, well-fitted shoes can also help to prevent falls, which are particularly risky for individuals living with osteoporosis. For those with this condition, the best shoes are those with a low heel and non-slip soles. Remember, every step matters when it comes to managing osteoporosis. It’s not just about how you step, but what you step in that can make a difference.
Tip 4: Talk to your doctor
Talking to your doctor is an important step in managing osteoporosis. Your doctor may recommend dietary changes, medications, or additional tests depending on your individual circumstances.
Your doctor may also suggest a body composition assessment to measure the ratio of fat, muscle, and bone in your body. This can help you better understand how osteoporosis is affecting you and tailor any treatments accordingly.
Tip 5: Quit smoking and limit alcohol consumption
Smoking can increase your risk for osteoporosis, while alcohol consumption can interfere with the absorption of calcium. Quitting smoking and limiting your alcohol intake are key steps to managing osteoporosis.
Southern Health Plus Health and Wellness Centre has a team of dedicated allied health professionals, including physiotherapists, exercise physiologists and occupational therapists who can provide comprehensive assessments, individualised exercise programs, hydrotherapy and education.
Southern Plus Health and Wellness Centre is fully equipped with a gym and pool facilities. The Centre is located at 15 Wolseley Road, East Fremantle (free parking available in the lower cark). For more information, view our health and wellness services.
