1. Go Straight to the Cause
If you have been diagnosed with osteoporosis following a fracture or bone density test, you have a clear sign of your body's depletion of calcium. Calcium is necessary for bone growth. While you can't cure your osteoporosis by taking additional calcium at home, you may be able to arrest its progress. By increasing calcium in your diet and/or taking supplements, you can stave off the need for more aggressive medication as long as possible.
The nutritional information on foods these days makes it easy to track your dietary calcium. If you aren't getting between 1,000 and 1,500 mg per day, increase your intake of milk, cheese, almonds, salmon and broccoli to remedy your low calcium level. Consider taking a calcium supplement that also includes vitamin D, which helps the body absorb the nutrient more readily.
2. Target the Symptoms
Make a point of improving your posture in the place where you spend the most time. As you lose bone mass, your skeletal system may shift, causing you to stoop or use another posture that makes neck and back muscles sore from time to time. Paying attention to your posture, especially in problem areas, can remedy soreness in both the short and long terms.
Rethink your customary seating arrangements. If you have soft pillows or tend to slump to one side in your favorite chair at home, switch to firm lumbar or cervical pillows. If you spend time at a desk, use an ergonomic footrest and other supports that allow you a naturally upright posture, without strain on your neck. Adjust your computer screen so that it is at eye level.
3. Exercise for Additional Benefits
While it seems as though you should not exercise weakened bones, the opposite is true. Placing some stress on bones helps to strengthen them. Doctors recommend three forms of exercise: weight-bearing aerobics, strength training and flexibility.
Try walking or gardening for the first type. To strengthen the upper body, which generally suffers the brunt of osteoporosis, use small hand weights or rubber banding for tension exercises. Your doctor, chiropractor, naturopath, or massage or physical therapist should be able to suggest a regimen of stretches.
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