Osteoporosis is a disease that causes bones to break easily. It affects women more than men and usually shows no symptoms until a fracture occurs.
You can prevent osteoporosis by eating a healthy diet, getting regular exercise and taking medications. Some medicines slow bone loss, while others can help rebuild bones. Contact Osteostrong’s Innovative Solutions Limerick for professional help.
Osteoporosis is a disease that makes bones weak and fragile, increasing the risk of breaking a bone even from a minor fall or injury. Fractures can lead to painful bone damage, loss of independence and in some cases, even death. Fortunately, osteoporosis can be prevented by making simple changes to your lifestyle and by getting regular checkups.
The most important things you can do to prevent osteoporosis are to eat a balanced diet that includes enough calcium and protein, and get adequate exposure to sunlight for vitamin D (which is needed for bone formation). Low-impact exercise like walking, jogging, dancing and strength training also helps keep bones strong.
Many factors raise the chances of developing osteoporosis, including age and sex, especially in women. The sex hormones estrogen and testosterone play a key role in building and maintaining healthy bones, and the rapid decline in oestrogen that happens at menopause is one of the main causes of osteoporosis in women. Treatments for some cancers, particularly breast and prostate cancer, can also lower oestrogen levels and speed up bone loss.
Screening for osteoporosis typically involves a dual-energy x-ray absorptiometry (DXA) scan, which measures the density of the hip and spine or other sites that are more prone to fracture. This is the most reliable way to determine whether you have osteoporosis or are at high risk of a fracture. However, other tests are sometimes used, such as blood or urine samples, which can give a clue to the rate at which old bone is broken down and new bone is formed. Your doctor will help you decide what screening is best for you, taking into account your age and sex, and general health.
Eat a Healthy Diet
Eating a balanced diet that includes calcium, vitamin D and protein—plus doing regular weight-bearing exercise and avoiding harmful habits like smoking—is an important part of bone health. Your diet should include a variety of foods from all the major food groups (see the image below). Try to choose a mix of fresh fruits and vegetables; whole grains; low-fat dairy; lean proteins; and healthy fats. Avoid added sugars and limit salt and processed food sodium (like in packaged meals, canned soups or sauces). Instead, use herbs and spices to add flavor.
Other factors can increase your risk for osteoporosis, including having a family history of the disease; being white or Asian; being male; having certain medical conditions like Crohn’s disease or coeliac disease; and taking some medications, such as proton pump inhibitors (used to treat acid reflux) and steroids. Menopause and perimenopause can also cause a drop in estrogen levels, which can lead to thinner bones.
A bone density test is an important tool to help diagnose osteoporosis and determine your risk of fractures. It uses X-rays to measure the amount of calcium and other minerals in your bones. Your healthcare provider may recommend this test for you, especially if you are at high risk. This test is also known as a DEXA scan or DXA. Your healthcare provider may refer you to a specialist who treats bone diseases, such as rheumatologists or orthopaedic surgeons. These specialists may be able to offer more treatment options if you develop a bone fracture. Their treatment plans often focus on strengthening your muscles and bones, as well as helping you change your lifestyle to prevent future fractures. They can also help you find a physical therapist who will work with you to improve your balance and strength, so you can keep moving.
Get Regular Exercise
Osteoporosis can be prevented at any age by following a bone-healthy lifestyle. This includes eating a diet that is rich in calcium, avoiding smoking and regular exercise. Exercise helps to keep bones and muscles strong, especially weight-bearing impact exercises like jumping, running, stair climbing and dancing. Regular strength training (also known as resistance training) can also help maintain, and even improve, bone density. Exercise that improves balance and posture, such as walking, yoga and tai chi can also reduce the risk of falls. Falls are the leading cause of broken bones in older people.
It is important to start a bone-healthy lifestyle as early as possible, particularly for women. This is because the bone-building effects of oestrogen are lost after menopause, so it’s important to build up as much bone mass as possible before this happens. This is why it is recommended that children and adolescents eat a healthy diet and get plenty of exercise, to maximise their bone health.
People with a history of vertebral fractures can benefit from supervised back-strengthening exercises. However, it is important to avoid exercises that require bending or twisting of the spine as this increases the risk of further fractures.
Your doctor can recommend the right type and amount of exercise for you based on your health and the extent of any existing bone loss. They may recommend that you aim to do two to three hours and 30 minutes of moderate-intensity aerobic activity a week, as well as muscle-strengthening activities on two or more days a week. It is best to find an exercise you enjoy so that you will continue to do it in the long term.
Avoid Smoking
Smoking is linked to weaker bones, and smoking and drinking too much alcohol can both increase the risk of bone fractures. Smoking and alcohol also cause other health problems, so it’s important to avoid them.
Women are particularly vulnerable to osteoporosis. The drop in oestrogen that occurs at menopause can lead to a rapid loss of bone density. This can happen in the hips, spine and wrists, and it can make women more likely to have a vertebral crush fracture – when the bones that make up the spine collapse, causing back pain, lost height and a hunched-forward posture.
Men are at risk of osteoporosis too, especially after the age of 75. It is less common for older adults to develop osteoporosis, but a poor diet and a lack of exercise can lead to low bone density that increases the risk of fractures.
A healthy lifestyle, including calcium and vitamin D, can dramatically cut a person’s risk of osteoporosis. It is a good idea to start these bone healthy actions in childhood and continue them throughout life.
If you are diagnosed with osteoporosis, your healthcare provider can help you manage the condition by prescribing medications to strengthen bones and reduce your risk of fractures. These medicines can include the bisphosphonates, which help prevent osteoporosis-related bone fractures by slowing the rate at which bones break down. Other drugs can help too, such as the selective estrogen-receptor modulators (SERMs), which may reduce the number of bone fractures in people with osteoporosis and slow or reverse the thinning of the bones. Other treatments include calcitonin, which is a once-a-day nose spray that studies show reduces spinal fractures by 25 percent.
Talk to Your Doctor
Osteoporosis makes bones thinner and weaker, increasing the risk of a broken bone, especially in the hip, spine or wrist. It is most common in women, but men can also develop it. The condition usually has no symptoms, so many people don’t know they have it until a fracture occurs. Fractures can be painful and reduce mobility. They may also cause other medical problems and lead to a loss of independence.
You can’t change some things that raise your chances of osteoporosis, like age or sex, but you can do a lot to help prevent it. Ask your doctor about getting regular checkups and a bone density test. It is recommended that women get a bone density test starting at age 65, and for those who have risk factors, such as a family history of the disease, they should ask their health care provider if they should be tested earlier.
A healthy diet that includes calcium and vitamin D can help strengthen bones and keep them strong. Your doctor may recommend a specific dietary plan or a supplement. Regular exercise can also help. It’s important to choose weight-bearing exercises, such as walking, which force your bones to work against gravity and stimulate new bone formation. Your doctor can recommend an appropriate exercise program for you.
Your risk of osteoporosis increases if you smoke or drink too much alcohol. Talk to your doctor about quitting smoking or reducing your alcohol intake. They can also advise you on other medications that can affect your bone strength, such as antacids or steroids. If you have a medical condition that can lead to bone loss, such as thyroid disease or cancer, make sure your doctor knows about it.