Back sleeper: Choose a pillow that cradles the head and supports the natural curve of the neck. Place another one under the knees to flex the knees and relieve spine tension. Side sleeper: Place a pillow lengthwise between your knees and ankles to level the top leg with the pelvis. This prevents hip twisting.
There's a preferred sleeping position for those who have osteoporosis. If possible, you should try to sleep on your back, which can help keep a neutral spine. Stomach sleeping can be detrimental to individuals with osteoporosis since it can cause your back to arch too much, something that puts stress on the spine.
Activities such as jumping, running or jogging can lead to fractures in weakened bones. Avoid jerky, rapid movements in general. Choose exercises with slow, controlled movements.
You may think that if you have osteoporosis, you should sleep on an extremely firm mattress for maximum support, but firmness and support are not necessarily the same thing, and determining the best surface is, in the end, subjective. If you suffer from lower back pain you may benefit from a medium-firm mattress.
Push your body up off of the bed with your arms while keeping your back straight, so you come up to a sitting position on the side of your bed. At the same time, lower your legs over the side of the bed while keeping your back straight. Continue to lower your legs until your feet hit the floor, while remaining upright.
Osteoporosis is more likely to occur in people who have: Low calcium intake. A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures.
The World Health Organization says a sedentary lifestyle even contributes to osteoporosis. Sitting at a desk all day, typing, and peering at a computer screen also have negative effects on joint health.
During the night, there is a drop in the stress hormone cortisol which has an anti-inflammatory response. There is less inflammation, less healing, so the damage to bone due to the above conditions accelerates in the night, with pain as the side-effect.
It's not clear why people with osteoporosis may experience fatigue, but it could be because your body is lacking in vitamin D. Vitamin D deficiency can contribute to both poor bone health and make you feel tired. Another connection may be between certain medications taken for osteoporosis.
Osteoporosis is not reversible, but medication, a nutrient-dense diet, and weight bearing exercise can help prevent further bone loss and rebuild bones.
You can prevent bone loss with regular exercise, such as walking. If you have osteoporosis or fragile bones, regular brisk walking can help to keep your bones strong and reduce the risk of a fracture in the future.
For women, the figure was 26.4 years for those beginning treatment at 50 and 13.5 years for those beginning treatment at 75.
A study has concluded that air pollution is accelerating osteoporosis in postmenopausal women. Researchers scanned the bones of more than 9,000 women living in four different parts of the US.
Make sure you're eating foods high in calcium and vitamin D, two building blocks of bone health. Dairy, fish, fruit, and vegetables are great sources of both. Low-fat milk, yogurt, and cheese, fatty fish like salmon and mackerel, and many fruits and vegetables are high in calcium and vitamin D.
Beverage options that are better choices include calcium and vitamin D-fortified juices, plain or chocolate milk, or flavored waters. While caffeine is widely believed to have some health benefits, it is also proven to deplete calcium from bones.
People with osteoporosis may not have any symptoms. Some may have pain in their bones and muscles, particularly in their back. Sometimes a collapsed vertebra may cause severe pain, decrease in height, or spinal deformity. The symptoms of osteoporosis may look like other bone disorders or health problems.
Symptoms of Osteoporosis
Osteoporosis is called a “silent” disease” because there are typically no symptoms until a bone is broken. Symptoms of vertebral (spine) fracture include severe back pain, loss of height, or spine malformations such as a stooped or hunched posture (kyphosis).
If you have osteoporosis, you may be at risk for tooth loss. When the jawbone becomes less dense tooth loss can occur. Women with osteoporosis tend to have fewer teeth than women with normal bone density.
While some bone is lost each year, the rate of bone loss increases dramatically in the 5 to 10 years after menopause. Then, for several years, the breakdown of bone occurs at a much greater pace than the building of new bone.
The pain should start to go away as the bone begins to repair itself. However, for some people, osteoporosis pain can last longer. If you hurt, talk to your doctor. They can help you find ways to manage it.
Weight-bearing Exercise for Osteoporosis
Walking as little as three to five miles a week can help build your bone health. For general health, most experts recommend that everyone get at least half an hour of moderate to vigorous exercise five times a week. Forty-five minutes to an hour is even better.
Both arthritis and osteoporosis can cause pain around the joints and bones.
Sitting down slowly and gently is critical for osteoporosis to prevent injury when landing hard – even in a soft chair.