Home Instead:Treatments and lifestyles which can play havoc with bone health

Treatments and lifestyles which can play havoc with bone health

Certain medical treatments have been associated with an increase in osteoporosis, such as:

• Chemotherapy or radiation
• Aromatase inhibitors for cancer of the breast and prostate
• GnRh analogues (gonadotropin-releasing hormone agonist) used to treat endometriosis or prostate cancer
• Corticosteroids such as prednisolone, prednisone or cortisone
• Some anticonvulsants for epilepsy
• Post organ transplant therapy
• Diuretics such as lasix and burinex
• Chronic heparin or warfarin
• Antipsychotic medications such as long term lithium therapy

The following lifestyle factors are associated with osteoporosis:

• Excessive physiological or psychological stress
• Low body weight
• Lack of regular weight bearing exercise
• Poor diet
• Smoking and alcohol use

Exercise tips

Toe Raises: helps to strengthen legs and thighs. Here’s what to do:

1. Sit in a sturdy chair with back supported by it. Only the balls of feet and toes should rest on the floor. Put a rolled bath towel at the edge of the chair under the thighs for support. Breathe in slowly.

2. Breathe out and slowly extend one leg in front as straight as possible, but don’t lock the knee.

3. Flex the foot to point toes toward the ceiling. Hold that position for 1 second.

4. Breathe in, slowly lowering the leg back down.

5. Repeat 10 times.

 

6. Repeat 10 times with other leg.

7. Repeat with each leg.

If you are feeling strong and live independently at home, you may want to add ankle weights. You may want to walk from one end of the house to the other by yourself or with the assistance of a care-giver or trusted loved one.

Leg Raises: Leg raises help make walking and climbing stairs easier for a senior. Here’s what to do:

1. Stand behind a sturdy chair, holding on for balance. Lift one leg straight back without bending the knee or pointing the toes. Breathe in slowly.
2. Breathe out, slowly bringing the heel up toward the buttocks as far as possible.
3. Bend only from the knee, keeping hips still. The leg you are standing on should be slightly bent.
4. Hold position for 1 second.
5. Breathe in, slowly lowering the foot to the floor.
6. Repeat 10 times.
7. Repeat 10 times with other leg.
8. Repeat 10 more times with each leg.

Fist Clench: Having the strength to grip can improve your quality of life and help you live comfortably in your own home. Begin by holding a tennis ball or other small rubber or foam ball in one hand.

1. Then slowly squeeze the ball as hard as you can and hold it for 3-5 seconds.
2. Relax the squeeze slowly.
3. Repeat 10 times.
4. Repeat another 10 times with the other hand.
5. And lastly, repeat 10 times more with each hand.

You can incorporate this skill in your everyday life by opening a jar of pickles or olives. You can also keep hands and fingers limber by folding towels or the laundry.