Introduction
Osteoporosis, often called the secret bone thief, makes your bones porous and prone to fractures. Millions of people are affected in Switzerland and worldwide, especially older women. This disease is particularly treacherous because it goes unnoticed for a long time. Their relevance is increasing as an ageing population is more frequently affected.
Causes of osteoporosis
Your bone is living tissue that is constantly being built up and broken down. In osteoporosis, loss predominates and this can have various reasons: genetic predisposition, hormonal changes, diet and lifestyle. Long-term inactivity, smoking and excessive alcohol consumption, and a diet low in calcium and vitamin D can weaken your bones.
Symptoms and early detection
You often only notice osteoporosis when a fracture occurs. But there are signs that you shouldn't ignore: back pain, a gradual shortening of your height or a visible change in your posture. You can keep an eye on your bone health through regular bone density measurements.
What can you do against osteoporosis? -General measures and lifestyle changes
There are many ways you can actively combat osteoporosis:
Nutrition: A balanced diet rich in calcium and vitamin D supports your bones.
Exercise: Regular exercise, especially weight-bearing exercises such as walking or jogging, strengthens your bones and improves your balance.
Lifestyle: Don't smoke and reduce your alcohol consumption.
Precaution: Regular checks and bone density measurements are important, especially if you belong to a risk group.
With these measures you can make an important contribution to the prevention and treatment of osteoporosis and protect your bone health in the long term.
Physical activity and exercises
Endurance Sports: Exercise is crucial to keeping your bones strong. 30 minutes of endurance exercise every day such as walking, running, hiking or climbing stairs can improve your bone density and keep you fit.
Stand on all fours: Strengthen your back and abdominal muscles by balancing on all fours and alternately extending one leg and the opposite arm. Hold the position briefly and then switch sides.
Flexion and extension of the torso: Sit up straight, place your hands on your thighs and make slow, conscious movements. Bend and extend your torso to keep your spine flexible.
Squats: A classic but effective workout for the legs and lower back. Make sure that your feet are hip-width apart and that your knees do not go past your toes when bending.
Nutrition and osteoporosis
Important nutrients and diet tips: A balanced diet is essential to prevent osteoporosis. Make sure you get enough calcium, vitamin D and protein. Green leafy vegetables, dairy products and fish are good sources. Consider talking to your doctor about whether dietary supplements make sense for you.
Medical treatment and therapy options
Medication, physiotherapy and innovative approaches: Depending on the severity of your osteoporosis, different treatment methods may be considered. These include medications that slow bone loss or promote bone formation, as well as physical therapy to maintain mobility and strength. New therapeutic approaches are continually being researched and may provide additional options. Discuss with your doctor which treatment method is best for you.
Living with osteoporosis
Living with osteoporosis means facing the challenges and adapting everyday life accordingly. It's important to stay active while ensuring your home and activities are tailored to your needs.
Everyday Coping and Adaptations: Make your home fall-proof by installing non-slip mats and adequate lighting. Stick to a balanced diet and an active lifestyle. Use assistive devices to improve your mobility and minimize risks. And don't forget: regular medical check-ups are essential to keep an eye on your health.
If you have any questions or need support, please feel free to contact us. We are here to help you and accompany you on your journey.
Summary and outlook
Osteoporosis is challenging, but with the right strategies you can maintain and improve your quality of life. Regular monitoring of bone density, a healthy lifestyle and adjustments to everyday life are important in order to avoid falls. Medical advances and a better understanding of the disease are continually leading to better treatment methods and improving the prospects for those affected.
Stay informed, active and connected. Don’t hesitate to consult specialists and get in touch if you have any questions or concerns. Together we can develop the best strategy for a healthy life with osteoporosis.
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