Osteoporosis is known to cause over 8.9 million fractures annually, across the globe.
However, while this condition makes a person more susceptible to fractures, they also experience varying degrees of osteoporosis pain on a day-to-day basis.
So, what can we do to ease the pain, make our lives easier and our bones stronger?
Before we have a look at a few tips, let’s take a glance at the root causes behind the pain we’re dealing with.
What Causes Osteoporosis Pain?
Osteoporosis generally begins “silently”. What this means is that it is quite difficult to spot the symptoms in the beginning stages of the disease.
So why do some people experience pain?
The pain itself occurs as a result of external factors like aging or compression and manifest as aches in various parts of the body. Pain also occurs if you fracture yourself. If you have a spinal compression fracture, you are likely to experience back pain or severe difficulty in moving.
However, this kind of pain can be managed and treated through changes in lifestyle habits as well as the right kind of medication.
Let’s have a look at a few things that have proven effective in managing and preventing osteoporosis pain.
1. A Healthy Diet
Nutrient-dense meals are essential for strong bones. In particular, it is important that your diet includes sources of calcium, vitamin D, good vegetables and fruits.
Consider incorporating foods like fish, dairy, turnips, kale, sweet potatoes, beetroot, cabbage, broccoli, and other dark leafy vegetables into your diet.
It also helps to cut down on your salt and sodium intake. Additionally, you will also need to cut down on colas or other fizzy, sweetened drinks. You can also include foods with MSM or include MSM supplements into your daily routine. The msm benefits are well-known in association with bone-related conditions like osteoporosis and arthritis.
Some studies show that cutting down on caffeinated drinks like coffee can also improve bone health.
2. Staying Active & Exercising
While exercising with a condition like osteoporosis can be challenging, it is not impossible. There are plenty of appropriate exercises you can practice that are both, safe as well as helpful.
Do not make the mistake of giving up any form of activity due to your condition. However, be sure to run any fitness plan by your doctor, and do not proceed unless you have the go-ahead. If you can afford it, try and get yourself a fitness trainer who is experienced with working with clients with similar illnesses.
If you can’t, research can always help you ensure that you’re on the right path.
3. Quit Smoking
If you’re a habitual smoker, it can be difficult to quit. However, the science is sure on this one. In addition to lung cancer and breathing problems, smoking also affects our bones.
For one, it considerably slows down the healing of your bones as well as other injuries. For another, it also impedes your ability to move.
If you find it particularly difficult to quit, consider making it a step-by-step process, or find yourself a program that helps with these kinds of addictions.
4. Re-evaluate Your Medication
If you were on certain medications before you were diagnosed with osteoporosis, it is time you run them by your doctor again. There are several medications out there that could be causing you more harm than good. If a doctor unknowingly prescribed a certain medication without a holistic understanding of your physical health, he or she would not have considered the potential repercussions.
For example, certain acid reflux medications like Prilosec can impact the way your gut absorbs calcium.
5. Cut Back on Alcohol
When it comes to alcohol, it is important to practice the art of moderation. Alcohol, in excess, has been proven to negatively impact calcium absorbance and affect bone production in the body.
Consuming too much alcohol can also make you prone to unprecedented injuries, falls, accidents and other potentially harmful behavior.
6. Vitamin D
Alongside calcium, vitamin D is one of the most important nutrients you can consume while dealing with osteoporosis. Spend time outside in the sunshine, eat fortified foods or take a supplement if necessary. Make sure you take regular blood tests to check if you’re getting enough vitamin D and calcium too.
If you feel like there’s no way for you to track this, consider downloading a nutrition app like My Fitness Pal or engaging with a dietician who can help you.
7. Message Therapy
If your body is subjected to a lot of aches, pains and muscle tension, you will benefit from massage therapy. You can always start off with a single session, and make it a regular practice if it works.
8. Consider Using Supportive Devices
Finally, if the pain is so debilitating that you are unable to move, consider getting yourself a supportive device like a brace. This is especially beneficial if the fear of pain is preventing you from being physically active.
Relieving your joints from undue pain can feel incredible.
There’s Always a Way to Ease the Pain
No matter how bad your osteoporosis pain becomes, know that there’s always a way to make it better. Sometimes, it could be a sign of something more severe.
Whatever it is, there’s no need to suffer in silence. Whether it’s pain relievers or lifestyle changes, you will find relief.
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