Living with osteoporosis is a unique journey for each of us. For those with mild osteoporosis there may be little impact on how you live – while for others with more severe osteoporosis, it may require us to modify daily activities.
Whatever our fracture risk, it is important that we take care of our health and well being. Having osteoporosis may require us to think in different and creative ways about how we do our daily activities- this is part of our journey.
1. Be kind to yourself
Living with osteoporosis may bring unique physical and emotional challenges, so it is important to be kind to yourself. Practicing self compassion will help you move forward on your journey. Remember to:
- Take things one day at a time and recognize that you are doing your best.
- Celebrate the little things you accomplish throughout the day by doing something you enjoy.
- Take time for self-care activities like exercise, nutrition, and good sleep.
2. Focus on your mental well-being
Mental well-being means empowering yourself to be your best by keeping engaged, enjoying activities you care about and maybe even finding new ways to enrich your life. There are various aspects to your well-being including:
- Mental health – This includes your emotional, psychological, and social well-being. Having good mental health enables you to better cope with stress and learn and work well. Nurture your mental health by being socially connected, challenging yourself intellectually, getting involved in activities that are meaningful to you, and sharing your concerns with your medical practitioner.
- Social engagement – Being social helps you build meaningful relationships with others and your community. Engaging in social activities can help you develop a sense of purpose and belonging.
- Emotional well-being – This involves managing your emotions to gain control, minimize difficulties, and reduce stress. Ways to help you regulate your emotions include breathing deeply, taking a walk, meditation, and exercise.
3. Protect your energy levels
It can be challenging to thrive when you are feeling tired, exhausted, and/or overwhelmed. Lacking energy understandably has an impact on your daily activities. Here are some ways to help you manage, boost, and protect your energy levels:
- Balanced nutrition – Eat a well-balanced diet that provides essential nutrients for energy production in your body. Think fruits and vegetables, whole grains, lean proteins, healthy fats and foods with bone building nutrients including milk products and fortified alternatives. Consider having your groceries delivered or ask a friend or family member to help, as they can be heavy to carry and drain your energy.
- Adequate rest – Try to have a regular sleep routine in an environment you find comfortable. If you are having trouble sleeping, try some gentle stretches before bedtime.
- Energy conservation – Pace yourself when going about your day, take rest breaks, ask for help, prioritize your tasks and give yourself permission to leave some tasks for another day. Alternate easy tasks with more difficult tasks and save the most challenging tasks for when you know you will have more energy. Take larger tasks and break them up into smaller ones – don’t do them all at the same time. Position yourself in a comfortable and safe way when performing your tasks. Keep objects in cupboards within an easy reach.
4. Protect your physical health
As those of us with osteoporosis know, physical health is important to maintaining healthy bones and preventing future fractures. No matter what your capabilities are, consider these important factors:
- Regular physical activity – Any activity is better than none, including low-impact exercises like walking, swimming, tai chi, or gentle yoga. Please check with an osteoporosis trained health professional to ensure you are moving safely during your exercises.
- Preventive care – This includes routine self care activities such as regular exercise, nutrition and good sleep. This also includes avoiding smoking and limiting alcohol consumption. Attending regular appointments with your healthcare practitioner for health screenings and addressing any new issues is also important.
- Safety and independence – Avoid physical activities that put you at risk for a fracture such as lifting heavy objects or walking on slippery surfaces. Continue to do osteoporosis safe exercises for increased strength and balance which further reduces your risk of falls and fractures. You can create a safe environment at home that minimizes the risk of falls. For example, wear proper footwear, install grab bars in the shower, remove slippery area rugs, and use a grabber to pick things up. Don’t hesitate to ask for help when needed.
- Pain management – Especially while recovering from a fracture, reducing your discomfort through things like medications, assistive devices, and physical therapy can be helpful.
Remember: You are more than your diagnosis!
Credit: COPN, the Canadian Osteoporosis Patient Network is the patient arm of Osteoporosis Canada, a national network of people living with osteoporosis.
Special Credit to: Cristian Garcia, MSc, MD Candidate.
