You’ve led a full, active life. Having postmenopausal osteoporosis shouldn’t stop you in your tracks. With a few adjustments, you can continue to live a life that you enjoy while being mindful of your condition too.
Check out these six tips and tricks and know that getting help and support is really only a step away.
In today’s “on demand” world, getting the practical, everyday items you need is easier than ever. Large retailers and grocery store chains can deliver goods to you the exact same day — often for free.
Ordering and delivery services are not only easy, but also efficient for those who may be limited by their mobility due to osteoporosis. (And who doesn’t love taking the hassle out of running countless errands!)
Some retailers even have a “subscribe and save” option so you can have the same item delivered to you on a regular basis. This is great for toiletries and household items, such as shampoo, body wash, laundry detergent, and toilet paper.
One of the biggest concerns when you have postmenopausal osteoporosis is falling. Even a minor trip can cause a bone fracture, sprain, or break. Make sure your home is safe by installing secure, full-length handrails in the highest traffic areas.
These may include an entryway or a mudroom where you put on and take off your shoes, or a staircase that only has a rail on one side. This safety precaution can also provide peace of mind for your extended family, who may not live close by.
The bathroom is another space that you’ll want to address. Wet floors, along with fluffy, dampened mats, are risky for anyone with osteoporosis. Grab bars are an option for showers, while handrails placed on the walls surrounding your toilet might be useful.
You’ve likely done your fair share of cleaning. Sometimes, it’s best to let the professionals handle the dirty work for you.
Getting out and moving a heavy, awkward vacuum cleaner is difficult — and frustrating — to anyone. This can be hazardous to those with postmenopausal osteoporosis.
Chores that require you to get on your hands and knees, such as scrubbing floors, sterilizing your shower, or dusting floorboards, should be avoided at all costs. Keep your feet on the ground. Don’t attempt to get on stepstools or ladders, or worse, stand on chairs.
Once you’ve found a professional cleaning company or individual that you’re comfortable with, see if they offer discounts for bundling services or for signing up for regular cleanings. Saving both time and money is always beneficial.
If you consider cooking to be one of your favorite activities, it’s important to set your kitchen up for success. Purchase a flat, wooden bench or stool that’s specifically for cooking. Add nonslip grip pads under the feet, especially if your kitchen has wooden or tile floors.
Make sure the bench is something that’s comfortable to sit on and works for the height of your kitchen countertop. Don’t put any ornamental pillows on the bench, as these will only make it more likely for you to slip and fall.
As an added bonus, having a bench in your kitchen is another opportunity for you to cook alongside your loved ones. What grandmother doesn’t love sharing their treasured mac and cheese recipe with their grandkids, right?
How often do you go the entire morning reading the newspaper and not leaving your kitchen table or couch? While you may think that a sedentary lifestyle is safe, it’s not necessarily the healthiest option. Getting up to move or stretch is an important part of building and maintaining strong bones.
You don’t need to leave your house to get exercise.
Resistance bands and small weights are easy to use and a great way for you to increase your upper body strength. A yoga mat is another great investment. It can make the practice more enjoyable.
Best of all, these items can be stored away in your living room, making your “gym” a very accessible destination.
If you’re unsure about purchasing exercise equipment, ask a friend to go to the store with you. You can also ask your physical therapist or doctor about what brands of equipment they recommend.
You may not have much interest in creating elaborate meals from scratch right now, but good nutrition is especially important for your overall health and for your bone health too.
Experiment with ways that you can make meals and snack time easier and more enjoyable for you. For example, you could try a meal delivery service that offers heat-and-serve options.
You can enlist a friend or family member to help you prepare and freeze meals to keep on hand or even hire a personal chef who could come to your house to cook — it may be more affordable than you think.
If weight control is a goal right now, be sure to choose plenty of nutrient-dense foods, such as raw vegetables, fresh fruit, and lean cuts of meat. Choosing nutrient-dense foods will help keep you full without excess calories to weigh you down.
It may also be helpful to purchase or prepare portion-controlled 100-calorie snack options to have on hand when you’re in need of a quick snack. For instance, you could purchase or prep easy-to-grab popcorn bags, nuts, or cut veggies and dip for quick snacks.
And just how many calories should you be consuming every day?
According to the National Institute of Aging, a woman who isn’t very physically active over the age of 50 needs about 1,600 calories per day to maintain her weight. A man of the same age and activity level requires about 2,000 calories per day.
Keeping plenty of healthy meals and snack options on hand can help you get the nutrition you need to keep going in your golden years.