Preventing Osteoporotic Fractures: A Comprehensive Approach

Healthy lifestyle habits and a targeted bone-strengthening plan can dramatically reduce fracture risks as we age. Integrating a fracture-prevention plan becomes an even bigger priority if you have been diagnosed with osteoporosis or are at a higher risk due to advanced age, gait instability, family history, or use medications that negatively impact bone health. 

Fortunately, even if living with an osteoporosis diagnosis or heightened fracture risk factors, there are several steps you can take to fortify the infrastructure of your body. Below, we explore proven bone-defense strategies including dietary adjustments, daily exercise, osteogenic loading, and other practical lifestyle changes to prepare your body for fracture-free living and balanced health. 

Enrich Your Nutrition With Naturally Beneficial Diet Choices

Improving the wellness of your musculoskeletal system begins with nutrient-rich daily decisions. If bone health is on the menu, fill your grocery cart with foods that include: 

• Calcium

• Phosphorus

• Magnesium

• Potassium

• Vitamin K

• Vitamin D

• Proteins

• Healthy fats 

From leafy greens, nuts, and legumes, to nutrient-rich yogurt, fish, and poultry, there is a spectrum of delicious ways to enrich your diet with bone-friendly foods. Whichever foods you choose, the goal is to incorporate a generous variety of options to support a broad range of cellular processes. 

For a comprehensive overview of healthy food options and other natural strategies to strengthen bones in Medford, NJ, get in touch with our helpful bone specialists or browse our website for a wealth of free resources.

Fitness Stimulates Bone-Building Activity

Mobility promotes holistic wellness in many ways. Regular cardiovascular training improves blood flow, tissue oxygenation, and factors associated with longevity. In combination with load-bearing and high-impact exercises like weight training and plyometric workouts, a dynamic exercise routine stimulates muscular development, bone remodeling, and other vital processes related to the stability and resilience of our skeletal system. 

While it may not be appropriate to engage in extreme sports or overly intense training programs if you have been diagnosed with osteoporosis, even moderately intense activities like jogging and using supported weight-training machines still positively affect bone density and structural integrity. 

Adjust Lifestyle Habits & Consider Additional Safety Precautions

Limiting negative influences such as smoking, excessive drinking, and other problematic habits is another key step in fracture prevention. In addition to avoiding harmful habits, taking action to improve aspects of your lifestyle, such as going to bed earlier, trying to maintain a healthy weight, and taking your daily vitamins, can go a long way in long-term bone health. 

If you have other risk factors, such as mobility issues or a history of falls, your prevention strategies should include basic safety measures. Install safety rails and accessories at home, consider investing in a cane/walker, and ask for assistance when navigating dangerous stairs or walkways. 

Osteogenic Loading is Proven to Improve Bone Density & Strength

Despite the advantages outlined above, gradual bone degradation still occurs even with a healthy diet, exercise plan, and beneficial lifestyle changes. Why does this still happen? As we age, unavoidable factors such as hormonal changes and slower cellular regeneration accelerate bone density loss. 

To offset these inevitable changes, the best osteoporosis treatment in Philadelphia utilizes a scientific method known as osteogenic loading to stimulate new bone development. With advanced training equipment that applies axial compression force, a strong, bone-stimulating force can be applied to targeted areas of the body without causing pain. Best of all, each sweat-free session only takes 10 minutes per week to achieve objectively stronger bones. 

Our state-of-the-art bone strengthening program is backed by proven DEXA-scan data. Our safe, effective, and easy-to-follow training is for you. For new clients, we offer a free first session and flexible scheduling for optimized musculoskeletal health whenever it’s convenient. To learn more about our proven bone-strengthening program, contact OsteoStrong for guidance today!