Today is World Osteoporosis Day. It is celebrated every year to raise awareness about the prevention, diagnosis, and treatment of osteoporosis. The International Osteoporosis Foundation (IOF) endorsed it from 1988 to 1999, with the World Health Organization.
World Osteoporosis Day, observed annually on October 20th, and is a crucial reminder about the importance of bone health and the prevention of osteoporosis- a disease that affects the bones. A great opportunity to raise awareness about bone health, the theme for World Osteoporosis Day 2024 is 'Say No To Fragile Bones', which aims to encourage people of all ages to protect and value their bones.  The day highlights the importance of community support and healthcare collaboration in addressing osteoporosis.

Osteoporosis is a silent disease that weakens bones, making them fragile and more susceptible to fractures and injuries. It affects millions of people worldwide, particularly older adults, and often goes undetected until a fracture occurs.

By making people aware and encouraging healthy lifestyle choices, we can help combat this condition. World Osteoporosis Day inspires individuals and organizations to unite in their efforts, making bone health a priority and ensuring that everyone can build stronger bones and lead healthier lives. This day also aims to educate the public about risk factors, prevention, and the importance of early detection.

Globally about one in three women and one in five men over the age of 50 are impaired with osteoporotic fracture. Osteoporosis makes the bones weak and brittle which causes the bones to break easily due to minor falls, injuries, bump,s or sudden movements. These fractures may be more debilitating and can be the reason behind intense pain and long-term incapacity. Statistics reveal that almost nine million fractures happen worldwide every year and IOF aims to prevent and stop fragility fracture emergencies.

Also Read: On This World Osteoporosis Day, Learn How To Love Your Bones

Managing and living a quality life with osteoporosis is quite possible by following proper medications and lifestyle changes. Here we bring you five effective tips to lead a healthier lifestyle with osteoporosis.

5 Tips To Lead Healthy Life With Osteoporosis

Proper Nutrition:

Diet plays a major role in maintaining your bone health. Eat a well-balanced diet with loads of milk products, legumes, nuts, fish, fruits and vegetables to meet the demands of calcium, phosphorus, and vitamin D to lower the risk of osteoporosis. Some of the richest source of bone-healthy foods include soybean, flaxseeds, spinach, milk, curd, almonds, and fatty fish.

Also Look Out For: 5 Foods That Are Incredibly Rich In Calcium: Infographic

Avoid Falls:

A broken bone of the spine is often left unnoticed and subsequent falls in people with osteoporosis can impede independence, lower activity, disability, and isolation from normal life. Almost more than one-third of aged people above 65 years break their bones as a result of falls that happen outdoors or indoors. Following these simple tips helps to avert fall which includes wearing low-heeled shoes with rubber soles for solid footing grip, making use of handrails while using steps or escalators and using walkers or canes if needed.

Exercise:

Practice exercise as suggested by your physical therapist or rehabilitation specialist. Exercise assists in promoting good posture, stamina, mobility, flexibility, and balance in people who had recent fall or people with osteoporosis. Some of the exercises include posture exercises to improve posture which lowers the risk of breaking bones, and hip and back strengthening exercises, which promote a healthier spine. Balance exercises strengthen the lower limbs and minimize the chance of falling and functional exercises improve routine activities.

Also Read: Never Too Old To Hit The Gym! Strength Training Guidelines For Senior Citizens

Treatment Plan:

Adhering to the proper treatment plan as advised by your doctor includes routine medications, supplements, regular follow -up and physical therapy. An effective treatment plan will reduce the risk of fractures and ensure you to stay active and independent.

Also Read: Osteoporosis: Don't Let Suffering Break Your Spirit

Stay Away From Smoking And Alcohol:

Smoking and alcohol can increase the risk of osteoporosis in young adults. These habits can weaken the bones resulting in loss of bone mass and risk of fractures. Moreover, smoking also lowers the absorption of vital mineral calcium from the diet. Hence adapting to a healthier lifestyle can greatly lower the risk of osteoporosis and improve your quality of life.

Additional Ways To Prevent Osteoporosis

Balanced Diet: Focus on a diet rich in calcium and vitamin D. Include foods like dairy products, leafy greens, fish, and fortified foods. Consider bone health supplements if you are not getting enough nutrition from your diet

Stay Hydrated: Proper hydration is important for overall health, including bone health. Drinking enough water supports various bodily functions, including nutrient transport and joint lubrication, which can help prevent injuries.

Regular Bone Density Testing: Keep track of your bone health with regular bone density scans as recommended by your healthcare provider. These tests can help monitor your condition and adjust treatment plans as needed, ensuring you are taking the right steps to protect your bones.

Medication Management: Regular check-ups and medication management are essential to monitor the condition of bones and to reduce the chances of bone loss. Therefore, if any bone-specific medicine has been prescribed to you, take them on time and as advised.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile, M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

An overview and management of osteoporosis

Tümay Sözen, Lale Özışık. Nursel Çalık Başaran

https://pmc.ncbi.nlm.nih.gov/articles/PMC5335887/

https://www.ncbi.nlm.nih.gov/books/NBK441901/