With so many articles, blogs and videos on how to maintain bone health, we know everybody is way too much enlightened when we talk about any health issue and when it comes to our bones they also face density loss. As a part of natural ageing process, bones tend to ‘degenerate’ with time. It is more rapid in women post menopause but it does also effect older men significantly. Rapid Bone loss further
results into osteoporosis and various other ailments like fragile bones or fractures, Generally the process is silent and progressive.
Why do people develop osteoporosis?
One of the significant reasons of people developing osteoporosis includes age, gender and lifestyle. Though there are other factors causing damage too such as vitamin D deficiency, lack of calcium intake and physical inactivity. While we emphasize on “PHYSICAL INACTIVITY” in bold letters often we as therapist come across one common question “I am pretty active doc! Working 10-12 hours per day still why are we suffering from these pains and discomfort.” Well well you definitely need to work on your muscle strength and toning as far as your daily routine is concerned you tend to exert yourself more rather than keeping yourself active.
This is where we can help you out. We all know that bone is a living tissue. Yes, it is! Any form of exercise helps strengthen our bone and activate your muscles. Physiotherapy is one best aid towards bone strengthening .More so, it can prevent bone thinning, helping you gain strength and increase your endurance.
Osteoporosis can be seen in older people. Which is also one reason why they are at high risk to fall. Physiotherapist helps you find activities that suit your body type, thus making the bumpy road to a healthy life easier. Older adults should generally be following low to medium impact activities such as walking, yoga and upper & lower body strength gaining & activation exercises. Depending on the stage of degeneration moderate to high impact activities like walking, jogging ,cycling and set of some resistance strengthening exercise prescribed by a Physiotherapist can be followed by young adults ageing towards 40s-50s who are at risk of developing early bone density loss therefore these exercises prevent bone fragility.
Our bones keep growing from childhood into early adulthood. Make sure you follow a diet rich in nutrients and vitamins during this phase.
Let’s come to the diet bit now.
It is always wise to consult a Dietician & nutritionist for your diet. I suggest a diet rich in calcium and vitamin D, foods rich in anti-inflammatory properties such as –
- Tomatoes, Ginger, Turmeric
- Green leafy vegetables- spinach & kale
- Nuts -almonds & walnuts
- Fruits – Oranges & all kinds of berries also, make sure your body gets enough sunlight, which can also boost vitamin D.
Physiotherapists help you with exercises which can improve mobility, endurance and Functional ability. If you have elderly people at home, you can encourage them to walk every day.
Osteoporosis can be taken care of both by conservative & invasive methods. A physiotherapist helps one identify the grade of degeneration and guide you further for its required management.
We at Physio ACTIVE help you manage the symptoms by prevention and lifestyle modification by guiding you through various exercises and
activities beneficial for you. Technological advancement being a boon to us, At Physio active we have ALTER G® The Anti-Gravity Treadmill, works as wonders be it Injury or Surgery it helps in rebuilding strength, increase your walking endurance without placing much pressure on your lower body joints.
Now, you know in case of any discomfort where to visit and whom to meet. Physio Active is just one-step away from all your worries. But before that would like you to have a read through this quick guidelines :
- Osteoporosis is a condition where bones become thin, fragile and brittle
- It occurs when more calcium is taken out of your bones than replaced.
- There is no specific cause for osteoporosis. Thinning of bones can occur due to varied reasons.
- Menopause, excessive alcohol or smoking, overactive thyroid, chronic liver diseases, lack of activity, overexertion, age-related natural degeneration and lack of sunlight exposure are few major risk factors
- A Physiotherapist rules out possibilities and helps in charting exercises as per your muscle strength
- Weight bearing and resistance exercises help stimulate production of new bones when one is younger, limits the loss of bones when one is older
- A special scan called bone densitometry scan can help diagnose osteoporosis
- Routines and structured exercising may help stimulate growth of new bones, also known as osteogenesis.
Remember to always consult a specialist for any ailment. “You may see the surface of any disease, a Physiotherapist helps find its root cause.”
– Dr. SNIGDHA SHARMA (PT)