Living with Osteoporosis – The thing is, unless you break a bone, you probably won’t even know you’ve got it.
It’s only ever confirmed following a bone density scan and you tend to only go for one of them, after you’ve broken a bone.
For the majority of people, Living with Osteoporosis is painless which is why it goes undetected but what is it and what can you do about it if you’ve got it?
There are over 3 million in the UK with Osteoporosis and women are 4 times more likely to develop it than men.
Osteoporosis is a weakening of the bones. They become fragile and susceptible to fractures.
Losing bone density is natural as we age but for some, it happens a lot quicker. Post menopausal women lose bone density rapidly as they’re no longer producing oestrogen and women who go through the menopause early are more at risk.
There are other things that increase your chances of developing Osteoporosis too and one of those is prolonged use of steroids (more than 3 months).
Lack of exercise, drinking, smoking, an eating disorder and a low BMI are all contributing factors too.
Logic tells you that if those aforementioned things increase your risk of getting it, doing the opposite can have a positive impact too.
Regular exercise, reducing your alcohol intake, cutting down or stopping smoking will all assist in your bid to stave off the thinning of those bones.
There is lots of support out there if you need it.
If you need help with quitting smoking, the NHS have a helpline you can call. It depends where you live as to which number you need but further details can be found on their website.
Your GP can offer advice on the best course of action if alcohol misuse is an issue and should always be your first port of call for all of your health concerns.
Beat Eating Disorders have a 365 day helpline too.
Having a healthy, balanced diet is fundamental for your overall well-being and foods rich in Calcium and Vitamin D will help to stave off Osteoporosis.
Exercise is dependent on your ability and level of fitness so it doesn’t have to mean running up a mountain with a ton of excess weight crammed into a backpack.
It can be just regular, gentle walks close to home, half hour on your pedal machine, or just some seated exercises. Always consult a health professional before undertaking strenuous activity.
The worst thing anyone with Osteoporosis can do bar none is fall. Falls are largely preventable too so we’re going to look at ways in which you can help to reduce the likelihood of you having one.
Here’s a few ideas about how to prevent falls around your home.
Rug manufacturers won’t thank us for this tip but don’t have them. If you have one, get rid of it. It might look great and match your decor perfectly but it’s nothing more than a fluffy, cosy trip hazard. Its appeal will soon wane too if you wind up in hospital having done yourself a mischief because of your once “treasured” centrepiece of your room.
Ensure your home is free of clutter, particularly in walkways and on the stairs. You’ll kick yourself if you trip over something you’ve been meaning to put away for ages but just didn’t get round to.
Footwear. Slippers without backs are a no no as far as we’re concerned. They flop as you walk and could come off your foot altogether. A properly fitted slipper or shoe with a closed toe and heel support are the way to go and of course, they should be flat.
If you need a walking stick to help you get around, use it. Getting into the routine of taking it whenever you’re on the move will ensure you always know where it is.
If a walking stick isn’t giving you the correct level of support, perhaps you would be better suited to a walker or rollator. They can be used indoors and out and give you that extra bit of steadiness that a walking stick can’t.
A lot of falls in the home happen when you’re first getting to your feet. Perhaps that’s getting out of bed in the morning or in the middle of the night to go to the loo. Or it could be getting up from your armchair during the day.
For those toilet trips in the middle of the night, it’s a good idea to have a nightlight with a movement sensor. It won’t disturb you while you sleep but it will light the way when you need it to.
If you have difficulty in getting out of bed, an adjustable bed is worth considering. At the touch of a button, it will have you sitting up in no time. All you have to do then is swing your legs around and away you go. This bed is the Polly 2150 by Furmanac.
Riser recliner chairs make getting out of your armchair so much easier and reduces your risk of a fall. When something is easier to do, you’ll do it more often, meaning you will get more of exercise! This chair is the Newbury by Recliners which is also available as an Express chair.
This isn’t a comprehensive list of things you can do to prevent falls or indeed stave off Osteoporosis. If you have Osteoporosis, what have you found to be of benefit to you in your fight against it? We’d love to hear from you.
