Tips to manage osteoporosis naturally
If you’ve been diagnosed with osteoporosis there are steps you can take to support your bones and help lead a healthy and active life.
Exercise is important for everyone including those with osteoporosis. It helps maintain and improve posture, strength, mobility, flexibility and balance. In addition, it can help maintain bone health and prevent the risk of falls.1 It’s generally recommended that those with osteoporosis participate in a combination of weight‐bearing exercise with supervised resistance training, and challenging balance and mobility exercises, at least three times a week.1 A physiotherapist or exercise physiologist will recommend the right exercise for your individual needs.
Ensuring adequate calcium intake and healthy vitamin D levels is essential for preserving bone strength and assisting in the management of osteoporosis. Calcium is found in dairy foods as well as canned salmon and sardines with soft edible bones, almonds and green leafy vegetables. Vitamin D is produced in the skin from sensible exposure to the sun. Your healthcare professional may recommend an additional calcium and vitamin D supplement to support your bone health.
Eliminate household risks
It’s important to remove household hazards to reduce the risk of falling. Ensure rooms are well lit, install handrails and non‐slip mats on stairs and in bathrooms, remove loose cords that you might trip over and make sure rugs and carpets are flat and secure.1 An occupational therapist can provide further advice for your home environment.
Limit caffeine and alcohol intake and avoid smoking2
Smoking and excessive caffeine and alcohol consumption, can all impact on bone health. Avoid smoking completely, and limit alcohol intake to no more than two standard drinks per day, with at least two alcohol free days each week. In addition, drink no more than two to three cups in total of cola, coffee or tea daily.
To further reduce your risk of falls and live well with osteoporosis:2
- Wear sturdy flat‐heeled shoes that fit properly.
- Have your eyes tested regularly and wear prescription glasses or contacts as recommended.
- Consider wearing a hip protector. This is a shield worn over the hip, designed to spread the impact of a fall onto surrounding muscle and fat rather than onto the bone itself.