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Guide to Osteoporosis

Guide to Osteoporosis

A person with Osteoporosis has less bone mass and strength. It is a disease more common to women than men as they reach the age of 50. It is the disease that mainly causes fracture to 2 million people in the US alone per year. 


How to prevent Osteoporosis

Osteoporosis sounds intimidating, but it is one of the diseases that can be prevented. Here are some healthy guidelines to ensure that you do not suffer this ‘silent condition’. 

Exercise

Exercising is always included in most if not all steps to stay healthy and it is no surprise that exercising is one of the most proven ways to help your bones remain strong and healthy. Bone deterioration can be prevented with proper and adequate exercise. Below are some basic exercises to help you prevent osteoporosis when you get older.

Jogging
Walking
Running
Aerobics
Yoga
Dancing
Badminton, Tennis
Regular stretching

These simple exercises will only be effective against Osteoporosis when done regularly.


Strength Training Exercise

When doing strength training, our muscles pull on our bones that causes our bones to be strengthened and less prone to damage and tearing when we age. Strength training may sound a little intimidating but don’t let the fancy name discourage you because there are easy ways to do this. Examples below might surprise you.

Lifting of grocery bag
Lifting of canned good
Lifting of bottled water
Lifting of your young children
Use of resistance bands when exercising 
Push up
Squat
Plank

Rotational movements while holding weights (bottled water, canned goods, books)



Our Evolution Salt Crystal Salt Lamp - Pillar is your perfect indoor exercise partner. Salt lamps emit negative ions, which work like natural ionizers keeping the air clean. Negative ions attach themselves to dust, pollen, mold, fungus, and odors. This is known to be very beneficial for respiratory health. Salt lamps also minimize the effect of positive ions from EMFs and electronic devices, while the natural color of the lamp reinforces the rejuvenating and healing influence. Comes with a UL/CSA-approved wire assembly, which includes a 15-watt bulb.

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Calcium and Vitamin D

Calcium and Vitamin D build bones and it is important that your body gets the recommended amount everyday. Adults should be getting 1,000 milligrams of calcium per day. Women on the other hand, who are more prone to Osteoporosis should aim to get 1,200 milligrams of calcium per day when they reach the age of 50 to help them better combat the chance of getting the disease. 

Calcium is best taken from food, but if not available or if you have complications getting calcium from natural sources, consult with your doctor for the prescription of calcium supplements. 

Here are some of the best sources of calcium:

Dark green leafy vegetables: Kale, broccoli, spinach, collard greens
Low fat or better yet fat-free dairy products like cheese, yogurt, pudding, and milk
Sardines (with bones)
Salmon (with bones)
Almond
Soya drink
Fortified fruit juices like orange

 

Vitamin D is always partnered with calcium when fighting osteoporosis because Vitamin D helps your body absorb the calcium that our bodies take in. Adults through the age of 70 are recommended to have 600 IU of Vitamin D daily and 80 IU for people aged 70 and over. Vitamin D is not available in a lot of food but here are some that does:

Egg yolks
Cheese
Beef liver
Tuna
Mackerel
Salmon
Fortified foods (milk, fruit juice, cereal)
Soy milk

 

Even if Vitamin D is not available in many foods,  the good news is it is free to get. Our skin generates Vitamin D when we are exposed to sunlight. However, there is a proper time and duration of sunlight exposure to prevent sun damage or worse skin cancer from too much sun exposure. It is best to get sun exposure during mid-day for up to 15 minutes, three times a week. That should be enough to supply your body with natural Vitamin D from the sun. However, if you do not have access to natural Vitamin D, you may also ask your doctor for a prescription for Vitamin D supplement.

 

Our 3-Piece Garden Dining Set Poly Rattan Black is perfect for you when you are lounging under the sun in your garden or lawn.

It is beautifully designed to be the focal point of your garden or patio. The steel frame makes the table and chairs sturdy and stable. As the set is also lightweight, all items are easy to move around and perfect for outdoor use. Thanks to the weather-resistant and water-resistant PE rattan, the outdoor furniture set is easy to clean and durable. The thickly padded and removable seat cushions give extra seating comfort.

Note: We recommend covering the set in the rain, snow and frost.

Details:
Table:
Color: Black
Material: Poly rattan, powder-coated steel, glass
Table dimensions: 27.6" x 27.6" x 28.7" (L x W x H)
Chair:
Color: Black
Cushion color: Cream
Material: Poly rattan, powder-coated steel
Cushion material: Fabric (100% polyester)
Chair dimensions: 22.4" x 17.3" x 34.6" (W x D x H)
Seat size: 17.3" x 16.9" (W x D)
Seat height from the ground: 16.5"
Seat cushion thickness: 2"
Delivery contains:
1 x Table
2 x Chair
2 x Seat cushion

 

Buy them here: https://daisys-choice.com/products/3-piece-garden-dining-set-poly-rattan-black-1?_pos=24&_sid=c8a8477fd&_ss=r 

 

Other ways to prevent Osteoporosis:

  • Quit smoking
  • Avoid alcohol
  • Drink less soda
  • Prevent injuries to bones like fractures and sprains

How to Diagnose Osteoporosis

A bone density scan measures the proportion of minerals in your bones, analyzing the density of your bones. It is a painless test where you lie on a table while a scanner passes your body. Your doctor would likely ask for your bones and hips to be scanned as those two are the most common tested for osteoporosis diagnosis. Bone Density Test takes about 15 minutes and you can immediately have the result read and discussed with your doctor.

 

How To Treat Osteoporosis

Osteoporosis may sound intimidating, but there is a cure for it. Your doctor would prescribe you with a bone-building pill. The most common osteoporosis drugs are Teriparatide (Forteo), Abaloparatide (Tymlos), and Romosozumab (Evenity). These are usually given to patients with severe osteoporosis. Aside from medication, it is likely that your doctor would advise you to manage your weight, be physically active, watch your nutrition intake, quit smoking, and lessen or quit drinking.

Below is a list of basic questions to ask your doctor:

Do I need to be tested for osteoporosis?
What are treatments available, and what or which do you recommend for me?
What are the side effects from treatment?
Are there alternatives to the treatment?
I have other health conditions. How can I best manage them together?
Do I need to restrict my activities?
Do I need to change my diet?
Is there a physical therapy program that would be beneficial for me?
What measures can I do to prevent falls at home?
 

How To Live With Osteoporosis

Even If you are diagnosed with Osteoporosis, you can still live life normally. Osteoporosis patients may feel hopeless or depressed at first, but you have to know that it is possible to live life normally, you just have to be more careful and mindful about your activities, food intake, and health.

  • Regularly exercise with care
  • Eat a balanced and healthy diet
  • Take your prescribed medication
  • Stop drinking and smoking
  • Avoid falls

Osteoporosis is a painless disease unless you get a fracture  that is why it is very important for Osteoporosis patients to avoid falls at all cost. Osteoporosis patients’s bones are weaker and are easily fractured due to falls, slips, trips, or tumbling downs. 

Grab this handy shower stool for your bathtub or shower when you need a little assistance. This small bath stool is lightweight to be used in the shower and for after shower care. Medical shower chairs are relied on in hospitals, independent living centers, nursing homes and are well-suited for your home bathroom.


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Our folding bamboo step stool for shower, leg shaving and foot rest, fully assembled wooden spa bath chair for adults, kids, disabled people, and elderly is the perfect bathroom tool for Osteoporosis patients to prevent falls in the bathroom. 

Specifications:

Material: Bamboo

Color: Wood Color

Folding Dimensions: (15 x 11 x 1.7)" / (38 x 28 x 4.3)cm (L x W x H)

Unfolding Dimensions: (11.4 x 11 x 12.2)" / (29 x 28 x 31)cm (L x W x H)

Weight: 3.5lbs / 1.6kg

Weight Capacity: 180lbs / 80 kg


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Osteoporosis is a silent disease but it is preventable with proper care. And even if you are diagnosed with it, do not feel like the world is ending. There are treatments that can slow down the deterioration of your bones, it is also observed that Osteoporosis treatments can stimulate the growth of new bone. So do not fear and talk with your doctor and get proper medical advice and prescriptions. 


 

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