Bone fracture rates have been on the rise in the last few years and a study predicts that they are going to increase in the coming decades.
These predictions are based on:
- Rising osteoporosis among the aging population
- Increase in sports-related fractures among young and active people
Any type of bone fracture, especially when the spine is involved, comes with the most common and debilitating symptom is severe pain.
Managing pain correctly is vital to the proper healing of a fractured bone.
Unfortunately, the common treatments prescribed to manage fracture pain can cause significant side effects, especially when used beyond the short-term or acute phase of pain.
Bone fractures cannot be always be avoided, but when it comes to osteoporosis, everyone can take steps to help minimize the risk of developing the condition.
How to Prevent Osteoporosis and Bone Fracture
First, understand that osteoporosis is not a normal part of the aging process.
It is an irreversible and degenerative disease that causes bones to become porous over time.
Prevention should begin as early as possible, as this will benefit an individual later in life.
It’s never too late to begin taking steps!
Protecting the bones begins with the most important thing and that is diet.
Most individuals’ diet does not fill the recommended daily values of calcium and Vitamin D.
Both are essential for strong bone health and density.
Diet must be well-balanced with an abundance of:
- Green leafy vegetables
Dairy sources high in calcium:
However, vitamin D is typically highest in sources of wild-caught fatty fish like salmon and tuna.
Regular exercise is the next important step to help reduce the risk and keep bones strong.
Do exercises that are both:
- Weight-bearing (high/low-impact aerobics or walking/jogging)
- Muscle-strengthening (weightlifting and exercise bands)
Yoga and Pilates can also help to improve:
These are essential in the prevention of bone fractures from falls.
Engage in exercise that you enjoy, this way you will stick with it on a regular basis.
Try for two to three sessions a week if you’re beginning and try to work up to five.
While diet and exercise are extremely important to prevent osteoporosis, there are some areas that should be removed from the lifestyle or limited.
These chemicals in both cigarettes and heavy alcohol consumption are known to be significant contributors to bone loss.
Injury Medical & Chiropractic Clinic offers not only chiropractic treatment, but exercise, and diet programs set up by professional life/health coaches that are customized to each patient. Set up an appointment today, we can help!
Chronic Pain Recovery | El Paso, Tx
Aracely Norte suffered a slip-and-fall accident which tremendously limited her ability to work, affecting her quality of life. Due to the chronic pain she experienced, Aracely had difficulty engaging in her regular, everyday responsibilities. After her lawyer recommended Dr. Alex Jimenez, chiropractor, Aracely found the relief she was looking for.
Chronic pain is a common issue that can occur due to a variety of reasons, including injuries and underlying conditions, however, chiropractic care can help eliminate chronic pain symptoms from the source.
As with most conditions, prevention is the most effective treatment. If you have a family history or fall under any of the risk factors, there are things you can do to minimize the effects or prevent the conditions completely.
Your chiropractor can talk to you about lifestyle changes, exercise, and diet as well as supplements that you can take. Chiropractic adjustments can also be effective for many patients with osteopenia and osteoporosis as long as the chosen technique is a low force technique like Activator.