The Health Diva

Nutrition

The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. All of these nutrients are needed in balanced proportion. In particular, calcium and vitamin D are needed for strong bones and for your heart, muscles, and nerves to function properly.

A comprehensive osteoporosis treatment program includes a focus on proper nutrition, exercise, and safety issues to prevent falls that may result in fractures. In addition, your doctor may prescribe a medication to slow or stop bone loss, increase bone density, and reduce fracture risk.

Exercise

Exercise is an important component of an osteoporosis prevention and treatment program. Exercise not only improves your bone health, but it increases muscle strength, coordination, and balance, and leads to better overall health. Although exercise is good for someone with osteoporosis, it should not put any sudden or excessive strain on your bones. As extra insurance against fractures, your doctor or a physiotherapist can recommend specific exercises to strengthen and support your back.

Osteoporosis exercises:

You can prevent or treat osteoporosis by doing simple exercises to strengthen your muscles and improve your posture and balance.

Standing Tall

Correct standing posture is the foundation for balanced seated and walking posture. To practice a good standing posture:

Stand with your head, shoulders and buttocks against a wall, with your heels two to three inches from the wall.

Pull in your chin and tighten your abdomen and buttocks.

Press your back against the wall, leaving a small space behind the curve of your lower back.

Walking posture

Walking strengthens your legs and heart and improves your balance. To maintain proper walking posture:

Hold your head high.

Keep your back and neck as straight as possible.

Gently tighten your abdominal muscles.

Let your shoulders and arms move freely and naturally.

Chin Tuck

To stretch your neck, as well as practice correct positions of your head and shoulders:

While seated, look straight ahead.

Pull your chin in toward your neck, but keep looking straight ahead; don’t let your head bend forward.

Push your hands down on your thighs to help straighten your back.

Hold this position for a few seconds. You’ll feel a stretch in the back of your neck. Repeat this exercise five times.

Sitting Knee Extension

To strengthen your thigh muscles:

Sit in a chair with your feet flat against the floor, your back straight and your hands on your thighs. Tighten your abdominal muscles and look straight ahead.

Slowly straighten one knee while lifting your heel a few inches from the floor. Don’t slouch or round your back.

Hold this position for a few seconds while breathing normally. Relax and return to the starting position, and then switch to the other leg. Repeat five to 10 times with each leg, depending on your ability.

Prevent Falls

Wear low-heeled shoes with nonslip soles and check your house for electrical cords, area rugs and slippery surfaces that might cause you to trip or fall. Keep rooms brightly lit, install grab bars just inside and outside your shower door, and make sure you can get in and out of your bed easily.