Living With Osteoporosis: How To Manage Your Condition

Osteoporosis is a condition characterized by bone deterioration, brittleness, and fragility because of low bone density and loss of bone tissue. If you have been diagnosed with this condition, it is imperative that you make lifestyle changes to slow down its progression and prevent fractures. You may be required to take certain medications for bone strength. Also, you may need vitamin D and calcium supplements if your diet does not give you enough of these. If you suffer from vertebral compression fracture due to osteoporosis, you may be a candidate for surgeries like vertebroplasty and kyphoplasty. Keep reading to find out more about how you can live with and manage osteoporosis: 

Getting Treatment 

Some drugs such as antiresorptive medications can slow bone breakdown. They include hormone therapy and bisphosphonates. Your doctor may also prescribe anabolic medications to promote bone formation. You can discuss with your doctor how to best approach your condition based on your estimated fracture risk, bone mineral density, other medical conditions, and lifestyle. 

Making Lifestyle Changes 

If you are suffering from osteoporosis, you may need to make lifestyle changes such as quitting smoking, minimizing your alcohol consumption, and consuming a healthy diet with lots of calcium-rich foods like dairy products. Also, it is important to perform a weight-bearing exercise for at least thirty minutes every day. Getting some sun every day can also boost your vitamin D level. 

Although a range of nutrients can help strengthen your hones, calcium and vitamin D are particularly essential. A lack of sufficient calcium levels in the body can contribute to osteoporosis. Studies reveal that low calcium intake is associated with low bone mass, high fracture rates, and rapid bone loss. 

Meanwhile, vitamin D helps with the absorption of calcium from food and supplements. It helps the muscles in your body move since it is required by your nerves to carry messages from the body to the brain. Also, vitamin D is important for your immune system to fight against viruses and bacteria. Although you can naturally get vitamin D from the sunlight, you can also get it from food sources such as egg yolks, liver, and saltwater fish. 

Preventing Falls 

If you have osteoporosis, you must minimize your risk of falls. A fracture can lead to another fracture. To prevent a fall, have your medicines reviewed by your doctor because some of them can make you drowsy or dizzy. Also, it may be important to have your eyesight checked, so you do not trip over or bump into objects. Other tips include avoiding high heels, using a walking stick if you tend to walk unsteadily, or using hip protectors. 

You can have an occupational therapist evaluate your home to know the changes that must be made to prevent a fall. Always keep your house well-lit and get rid of any loose wires and cords you may trip over, especially if you are a senior citizen. 

Getting Support 

You may be able to get reassurance from your doctor. Also, consider talking to a counselor or psychologist or anyone at a specialist helpline. It may help you manage your condition when you can speak with others who also suffer from osteoporosis.

Diagnosing And Treating Spine Fractures

Spine fracture can be caused by trauma from a fall or accident and due to other conditions such as Osteoporosis. Sometimes you may not experience any symptoms; however, pain can accompany it when you move. Depending on the type of fracture, George Kakoulides, MD, can treat West Islip spine fracture via conventional means or surgically. 

Spine Fracture: Overview 

Your spine comprises twelve thoracics, seven cervical, five lumbar, five sacrum, and 4-5 coccyx vertebrae. These components form a complex muscular system together with the ligaments and intervertebral disc. 

The spine comprises an elaborate elastic system capable of absorbing a lot of pressure. Other body parts form a vertebral canal which is part of the spinal cord or central nervous system. 

Spinal nerves originate from your spinal cord and protrude in the vertebrae. In case of excess pressure, the spine may fracture and injure your spinal cord and nerves. 

Symptoms Of Vertebral Fracture 

If your spine is broken, you may experience pain when resting, exercising, or moving. Because of the pain, you may try a different posture which is counterproductive. What happens is that the surrounding tissues may tense up or cause muscle tension. 

When accompanied by nerve damage, you may experience a sudden shooting and severe pain, also known as neuropathic pain. It feels like a painful burning and stabbing sensation. At the height of the injury, sensory disturbances can occur, and mobility is greatly affected. 

Causes And Risks 

Various reasons explain the occurrence of a spine fracture. The most common is a fall when standing, which causes a blow or trauma to your spine. Accidents such as a gunshot can injure the spine requiring surgery, though this is a rare occurrence. 

Simple exercises such as somersaulting on a mat or stumbling in the parking lot can cause a spine fracture with severe consequences. Bone loss because of Osteoporosis can cause spine fractures, especially in seniors. A small amount of pressure on the spine can cause a fracture. 

Other causes of spine fracture include bone traumas, multiple myeloma, and inflammation of the spine. 

Examination And Diagnosis 

Your specialist conducts an evaluation and assesses your medical history. Possible questions during the consultation may include whether you have had an accident recently and are experiencing pain and numbness. The doctor also assesses other underlying conditions such as Osteoporosis that may contribute to the fracture. 

A clinical examination is conducted where the doctor tests your motor skills, mobility, and sensitivity. Imaging procedures include X-rays, CT scans, and MRI to examine the extent of the injury. 

Principally, treatment can be both conventional and surgical. The nature of the procedure depends on the extent of injury and age. 

Conservative methods are mainly physical therapy, where your doctor may recommend total bed rest for the spine to heal. However, for severe fractures, surgery becomes the most viable option. There are several categories of surgical procedure which depend on nerve damage. 

Healing time can take several months. However, it is recommended to refrain from strenuous exercise to avoid compressing your spine. 

Better Back

It is essential to seek treatment immediately after suffering from a spine fracture. Contact George Kakoulides, MD, for diagnosis and treatment.

How To Maintain Vitamin D Levels In The Winter

Vitamin D is beneficial to us in many ways — from increasing our happiness levels to improving our dental health. From April to the end of September, most people can get their recommended daily vitamin D intake from direct sunlight. However, as the days become shorter between October and the March, we often don’t get as much of the vitamin as we do during summer months. So, what can you do to keep your intake of vitamin D up? Together with Dobies, retailers of autumn flowering bulbs, we provide some suggestions. 

Importance Of Vitamin D 

A sufficient intake of vitamin D is important for our health. Not only does it provide us with its own benefits, it enhances absorption of other vitamins and minerals such as calcium, iron, magnesium, zinc and phosphate. 

There are some people who are more prone to vitamin D deficiency than others. For example, people with darker skin tend to have lower levels of the vitamin as their skin pigmentation acts as a natural sunscreen. People over the age of 50 also produce less vitamin D as their older skin is less able to generate it. Finally, overweight and obese people are more susceptible to deficiency as vitamin D is a fat soluble which means that it becomes collected in the body fat and does not benefit the body. 

If you are struggling to lose weight, consider upping your vitamin D intake as it was found to reduce new fat cells in the body and fat accumulation. It has also been linked to better skin, higher brain function, bone health and dental improvements. 

The vitamin has been found to fight off depression too as it is associated with higher serotonin levels, this is often why we feel happier in the sunshine. When it comes to the dreaded flu, vitamin D was found to reduce your risk of the illness by 50%. 

Deficiencies of the vitamin have been linked to osteoporosis, rickets, heart disease, cancer and diabetes. Currently, it is recommended that adults should take no more than 25 micrograms per day, but some experts claim that this is too low. Too much vitamin D however, can cause a build-up of calcium in your blood which can lead to poor appetite, nausea and vomiting. 

Adjustments To Your Diet 

There are some adjustments that you can make to your diet to improve your vitamin D intake. 

Oily fish is high in vitamin D3 and is a good way to incorporate more of it in your diet. Examples of oily fish include salmon, trout, mackerel, sardines and tuna. These can easily be included in your daily meal at breakfast, lunch or dinner. Tinned tuna is great for salads and pasta dishes, and a glazed salmon fillet is the perfect accompaniment to vegetables for an evening meal. Including red meat such as pork, lamb and beef into your diet can also help to increase your vitamin D intake. 

For vegetarians, not eating fish and meat can hinder their vitamin D intake. Egg yolks are an alternative way to gain vitamin D, and these are easy to incorporate into a breakfast or lunchtime meal. For vegans, mushrooms and almond milk are both good sources of vitamin D. 

Maintaining a balanced diet is key, don’t eat red meat every day to get your vitamin D intake but alternate it with other recommended foods instead. 

What Else Can You Do? 

As well as making changes to your diet, there are other things that you can do to up your vitamin D intake. In supermarkets and pharmacies there are supplements available that you can take. Multi-vitamin tablets are a good way to keep all of your vitamin levels on track. 

As we mentioned, sunshine is a great source of vitamin D for the body. Experts advise that exposing your forearms outdoors for 20-25 minutes each day can boost levels. Try to get out of the office at lunchtime and absorb some natural light! Or how about some gardening at the weekend. Despite the colder weather, there is still plenty to do in the garden — exposing you to some sunlight. It may not be summertime, but every little bit helps. 

Fortified foods are available in some supermarkets too. Check labels and dietary information to find out food have added vitamin D. 

I hope you enjoyed this blog post about the benefits of getting additional Vitamin D during the winter on a low-cost budget.

Interested in more articles about getting in vitamins and minerals? 

Read Related Resources:

• The Top Dietary Supplements You Should Be Taking

• Is Vitamin C Worth Taking?


Frugal Fitness

Free Frugal Fitness Finds Below

Get Active & Stay Active! Keep It Simple Fitness Basics

Start Moving

The World Health Organization says that 31 percent of people worldwide are physically inactive and that physical inactivity is the fourth leading risk factor of deaths in the world. The WHO recommends that individuals ages 18-64 should get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week along with healthy nutrition. This can include any type of physical activity, whether you’re hitting the gym, going on a nature walk, or riding your bike to work. As long as you’re moving, you can strengthen your body and reduce your risk of stroke, diabetes, cancer, depression, and other chronic conditions.

Step Up Your Exercise Routine

While performing any type of physical activity is a great place to start with your health, studies have shown that adding more exercise to your lifestyle can help reduce your risk of gaining weight, ultimately helping you avoid chronic conditions. In a 16-year follow-up of the Nurse’s Health Study II, researchers found that women who bicycled and walked briskly, compared to slow walking, gained less weight than those who didn’t bike. You may also want to incorporate strength training into your exercise routine as this has been shown to strengthen bone and muscle and to reduce chronic conditions like arthritis.

Limit Your Sedentary Time

Simply limiting your sedentary time could have positive impacts on your health. In fact, one study found that simply reducing sedentary activity may have a more beneficial impact on weight loss than targeting increased exercise since subjects in the reduced sedentary group viewed physical activity in a better light and ate less calories or ate a vegan diet. Another study by the Harvard School of Public Health found a significant correlation between sedentary lifestyles and type 2 diabetes. They suggest that you not only look toward increasing exercise activity but focus on decreasing sedentary activities. 

Frugal Fitness Fun For Everyone! Subscribe Today

For More Great Tips, Get My Best-Seller On Amazon:

I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

Interested in more articles about frugal fitness? 

Read My Posts:

- 10 Reasons Why You Aren't Seeing Muscle Gains

- Just How Natural Is Natural Bodybuilding?

Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
"Crushing Fitness Costs Worldwide"
#FrugalFitness

Also visit the Frugal Marketing

Also Visit Frugal Marketer