Hello, Lykkers! Osteoporosis is a condition that weakens core and skeletal framework making it more susceptible to fractures.

The good news is that preventing fractures caused by osteoporosis is possible with proactive steps to strengthen core and reduce fall risk.

Here’s how you can protect yourself and maintain skeletal health for the long run.

1. Ensure Adequate Calcium and Vitamin D Intake

Calcium is essential for strength, and vitamin D helps the body absorb calcium. Ensure you’re getting enough of both through your diet and supplements if necessary. Dairy products, leafy greens, and fortified foods are excellent sources of calcium, while vitamin D can be obtained from sunlight and foods like fatty fish, egg yolks, and fortified cereals.

2. Engage in Regular Weight-Bearing Exercise

Physical activity plays a significant role in strengthening core . Weight-bearing exercises, such as walking, jogging, dancing, and resistance training, help stimulate core formation and improve skeletal structure density. Studies have shown that people who engage in regular exercise have stronger skeletal health and a lower risk of fractures (1). Aim for at least 30 minutes of moderate activity most days of the week. Activities like weight lifting, using resistance bands, or bodyweight exercises can also help enhance strength and muscle support, reducing the risk of falls and fractures.

3. Fall Prevention Strategies

For individuals with osteoporosis, falls can be particularly dangerous. Preventing falls is essential to reducing fracture risk. Start by making your home safer: remove tripping hazards such as loose rugs, clutter, and electrical cords, and install grab stick in bathrooms and along stairways. Additionally, ensure that your home is well-lit, especially at night, to prevent accidents. Wearing sturdy, non-slip shoes and using walking aids like canes or walkers can help maintain balance. It’s also wise to practice balance exercises or consider physical therapy to improve coordination and reduce the likelihood of falls.

4. Medication and Supplements

In some cases, lifestyle changes alone may not be enough to prevent osteoporosis-related fractures. Medications, such as bisphosphonates or hormone therapy, can help slow skeletal loss and increase core density. Supplements like magnesium and vitamin K may also be recommended to further support skeletal health. Always consult your doctor before starting any medication or supplement regimen to ensure it’s appropriate for your individual health needs.

5. Regular Skeletal Density Screenings

If you are at risk for osteoporosis or are over the age of 65, regular density screenings are essential. These tests, typically done through a DEXA scan, help detect skeletal loss before fractures occur. Early detection allows for timely intervention with medications or lifestyle changes to slow skeletal loss and prevent fractures. If you have a family history of osteoporosis or other risk factors, talk to your healthcare provider about when to start these screenings.

Lykkers, by taking these proactive steps—ensuring proper nutrition, staying active, preventing falls, and regularly monitoring skeletal health—you can significantly reduce your risk of fractures caused by osteoporosis. Health is a lifelong commitment, and with the right approach, it’s possible to protect and live an active, healthy life.

Stay strong and take care of your Health!