You may not even know you have osteoporosis until your bones are so weak that a twist, strain, or fall leaves you with a broken bone. And if you have osteoporosis, a break can be a dangerous thing.
If you’ve broken a bone, that doesn’t mean it’s too late for you to talk to your doctor about bone mass and osteoporosis. Ask your doctor whether or not you should have an osteoporosis evaluation. The evaluation will include some questions about your medical history to determine your risk factors. You may also have a blood or urine test or a bone mineral density (BMD) test. The BMD test is quick and easy — you’ll relax on a table while a machine measures your bone density at your hip and spine using a type of x-ray.
Preventing another fracture means making some lifestyle changes.
- Diet modifications. Your body needs a healthy diet to work right. Choose a diet with enough dairy products to help get the calcium you need. Eat the appropriate amount of protein to help build muscle.
- Careful exercise. Exercise helps you maintain strength, balance, and flexibility. Weight-bearing exercise can help strengthen your muscles and bones and rebuild bone density. Don’t be afraid to exercise… just be smart about the exercise you pick. Choose low-impact exercise like walking, biking, or swimming.
- Avoid high risk activities. Skip sports with a higher chance of falling — like skiing or skating. Be careful with sports that make you twist and bend, like golf. Avoid high impact sports like jogging.
- Get your vitamins and minerals. Make sure you are getting enough calcium and vitamin D to help your body keep your bones strong. You can find these supplements available over the counter.
- Medications to minimize bone loss. Your doctor may want to have you take a prescription medicine to help prevent or treat osteoporosis. Talk to your doctor about the benefits and risks of whatever medications you may be taking.
- Make sure your home is safe. Use a nightlight to get around in the dark. Keep the house free of clutter so you won’t trip. Keep floor surfaces smooth, but not slippery, and wear rubber-soled shoes for traction.
- Other ways to reduce your risk. Quit smoking and cut back on alcohol. Both of these can be damaging to your bones and your immune system.
- Try hip protectors. If you have an unstable stride, you may want to look into hip padding. These washable garments are lined with lightweight foam plastic to help protect your hips if you fall down (impacting on your hip) instead of forward (impacting on the hands and knees).