World Osteoporosis Day – 20th October 2021
Bone health is a vital part of our general health. We need them to move, as well as to protect our body and its’ organs. Our bones, therefore, are required to be flexible, yet strong.
What is Osteoporosis?
Osteoporosis comes about when our bones weaken and become less dense. This fragility can lead to bones breaking easily, for example from minor bumps and falls. Statistically, greater than 1 million Australians suffer from osteoporosis.
How can I maintain my bone health?
The Osteoporosis Foundation have some tips for maintaining good bone health:
- Regular Exercise
Keep your bones and muscles moving – weight-bearing, muscle strengthening and balance exercises are great!
- Nutrition
Ensure your diet is rich in calcium, Vitamin D and protein! Safe exposure to sunshine will help you get adequate Vitamin D. Check in with a registered dietician or nutritionist for professional help in this area!
- Lifestyle
Avoid negative lifestyle habits including smoking and regular alcohol intake. Exercise, eat well, keep emotionally in check and maintain a healthy body weight.
- Risk Factors
Find out if you have predisposing factors and discuss this with your treating physician. Osteoporosis risk factors may include things such as suffering previous fractures, family history of osteoporosis, inadequate nutrition, lack of exercise, lack of Vitamin D, diabetes, early onset menopause and smoking.
- Testing & Treatment
If you are at high risk, get assessed and treated as appropriate!
How can Physiotherapy help?
Exercise, amongst other factors, plays a key role in maintaining optimal bone health. Exercise needs to be tailored, as we know from research that bones benefit when a certain amount of impact or strain is placed on them, making weight bearing activities (jogging, skipping, walking, dancing, tennis) and resistance training most beneficial. Furthermore, balance and mobility exercises are also very important as they have a role in reducing the occurrence of falls and resultant fractures.
Our Physio Performance Clinic team are experienced in the management of osteoporosis. For more information about osteoporosis and tips for maintaining healthy bones, please visit https://healthybonesaustralia.org.au/ or speak to our team
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