Osteoporosis doesn’t have to mean living with the constant risk of broken or fractured bones in the future. If you’ve been diagnosed with osteoporosis, preventing fractures is within your control — and it’s never too late to start. Whether you’re just beginning your bone health journey or you’ve been managing osteoporosis for years, there are effective steps you can take to protect your bones from fractures. With the right lifestyle choices, exercise, and nutrition, you can keep your bones strong and reduce the risk of injury.
But first, let’s understand what osteoporosis is.
Understanding osteoporosis
Osteoporosis weakens bones by reducing their density and strength, making them more prone to fractures. It’s most common in people over 50 and often goes undiagnosed until a bone is broken. While treatment varies depending on severity, prevention is key. Proper diet, exercise and supplements like calcium and Vitamin D play a big role in keeping bones strong.
In the early stages, osteoporosis may not show symptoms, but as it progresses, it can cause back pain, a stooped posture or even height loss. Factors like aging, oestrogen deficiency in women, low testosterone in men, and family history can increase your risk.
If you’ve been diagnosed with osteoporosis, taking steps to prevent fractures is crucial to maintaining your quality of life. With simple lifestyle changes, you can significantly reduce your fracture risk.
5 steps to protect your bones and prevent fractures
- Boost bone health with calcium and Vitamin D: Calcium is the foundation for strong bones, and Vitamin D is essential for its absorption. To manage osteoporosis, ensure you’re getting enough calcium through dairy, leafy greens, and fortified foods, and consider supplements if needed to support bone strength.
- Stay active with weight-bearing exercises: Engage in weight-bearing exercises such as walking, dancing, or light strength training to enhance bone density and reduce fracture risks. These activities also improve balance, coordination, and overall mobility, helping prevent falls.
- Make your home fall-proof: Creating a safer living environment is key for osteoporosis management. Remove potential hazards, install grab bars in the bathroom, and ensure proper lighting throughout the house, especially at night, to avoid accidents and falls.
- Maintain a strong posture: Good posture reduces unnecessary strain on your spine and bones. Be mindful of how you sit, stand, and lift objects to avoid pressure that can exacerbate osteoporosis. Practicing proper posture daily can support bone health and prevent injury.
- Improve stability with toga and tai chi: Yoga and tai chi are excellent for improving flexibility, balance, and stability. Regular practice can help reduce the risk of falls, increase mobility, and enhance your overall quality of life.
