What You Can Do to Prevent Osteoporosis, and Why It’s So Important

Osteoporosis is a continual illness that causes your bones to grow to be weaker and extra weak to breaking.

Certain elements that enhance your danger of osteoporosis — equivalent to your age and household historical past — can’t be managed. But there are a number of issues you are able to do to assist forestall osteoporosis.

For instance, individuals who sit quite a bit and should not bodily lively are at elevated danger of osteoporosis. Staying lively, adopting a easy train routine, or growing your exercise stage can assist you scale back your danger of osteoporosis.

Keep studying to search out out extra about how one can preserve bone well being and assist forestall osteoporosis.

Including bodily exercise can assist forestall coronary heart illness. Keeping your mind lively can assist forestall cognitive decline. Protecting your bones is simply as essential.

In some ways, osteoporosis is a silent, invisible illness. But it’s the leading cause of bone fractures in postmenopausal girls and older males. The most typical fracture websites embrace the hip, wrist, and spinal vertebra.

Fractures are most frequently attributable to falls. But in individuals with osteoporosis, bones can grow to be so weak that even minor stumbles can result in fractures.

Osteoporosis can even trigger bones to interrupt from coughing, bending, lifting, or different types of minor stress. Bones may even break spontaneously, with no identified trigger.

Fractures in older age can have a better affect in your psychological and bodily well being than whenever you have been youthful. For instance, hip fractures can severely restrict mobility and make it not possible so that you can dwell independently.

Studies have proven that hip fractures in older adults lower life expectancy and that folks usually by no means regain their pre-fracture ranges of mobility and independence.

Other fractures could be equally as debilitating.

Some of the foremost danger elements for osteoporosis embrace:

  • Genetics: Osteoporosis seems to have an effect on some teams greater than others. For instance, the situation occurs more often in non-Hispanic white girls and Asian girls, nevertheless it happens much less usually in African American and Hispanic girls. You can also be at greater danger in case you have a household historical past of osteoporosis.
  • Gender: Women expertise osteoporosis at greater charges than males. But males can nonetheless develop osteoporosis.
  • Age: The hormones estrogen and testosterone play important roles in bone energy by preserving your bones from breaking down. As you age, your hormone manufacturing naturally decreases. This can enhance the possibilities that you just’ll develop osteoporosis.
  • Nutrition: Both consuming a low nutrient weight loss plan and long-term heavy consuming can enhance your danger for osteoporosis.
  • Activity stage: Low ranges of bodily exercise and train can enhance your danger for osteoporosis.
  • Medical circumstances: Some medical circumstances can enhance your danger for osteoporosis, together with rheumatoid arthritis, Cushing’s syndrome, hyperthyroidism, and hyperparathyroidism.
  • Certain drugs: Taking glucocorticoid drugs like dexamethasone and prednisone can scale back bone density. This can happen 3 to 6 months after you begin taking the drugs often. Other medications which will have an effect on your bone well being embrace anti-epileptic drugs, some most cancers remedies, proton pump inhibitors (acid reducers), and selective serotonin reuptake inhibitor (SSRIs).

Anyone can develop osteoporosis, even once they haven’t any danger elements. But you may as well expertise all these danger elements and nonetheless not develop osteoporosis.

As you age, your bones proceed getting stronger till they attain peak bone mass, which normally occurs in your 30s. After that, they start to weaken.

When you’re youthful, train can assist strengthen your bones and forestall osteoporosis. But as you become older, train turns into much less efficient at stopping bone loss.

Older adults ought to give attention to train that helps preserve general well being, strengthen muscle tissues, and enhance steadiness.

Both improved energy and steadiness assist forestall falls that may trigger damaged bones.

Exercise suggestions

The World Health Organization recommends that adults ages 18 to 64 years previous carry out a minimum of one of many following every week:

  • 150 to 300 minutes of reasonable cardio exercise
  • 75 to 150 minutes of vigorous cardio exercise

This needs to be coupled with resistance coaching for all main muscle teams a minimum of 2 days every week.

These suggestions are the identical for adults ages 65 and older.

Focusing on consuming a nutritious weight loss plan is one other means that you may improve your bone well being and scale back your osteoporosis danger.

First, give attention to the quantity of calcium and vitamin D you soak up every day. These two vitamins are probably the most carefully related to bone well being.


Calcium is essential for constructing sturdy bones. If you don’t soak up sufficient in your weight loss plan, your physique could break down bone to launch extra calcium, which might increase your osteoporosis risk.

Your calcium wants range barely all through your life. If you’re between ages 19 and 50 years previous, you want about 1,000 milligrams (mg) of calcium a day. If you’re feminine between ages 51 and 70 years previous, you want about 1,200 mg of calcium a day.

Foods that include calcium embrace:

  • low fats dairy merchandise like milk, cheese, and yogurt
  • salmon with bones
  • sardines
  • darkish, leafy inexperienced greens like collard greens, spinach, turnip greens, and bok choy
  • fortified meals, equivalent to bread, cereals, orange juice, and soy milk (with a minimum of 100 mg of calcium per serving)

To put the quantity of calcium you want per day into perspective, consider a glass of 1 p.c milk with 299 mg of calcium. If you drink a glass of milk with a bowl of cereal, you will have already consumed one-third of your day by day calcium wants at breakfast.

Vitamin D

Vitamin D is essential for serving to your physique take up calcium. You’ll sometimes want to absorb about 600 mg if you’re between ages 1 and 70 years previous. If you’re over age 70, you must soak up 800 mg a day.

Some meals that include vitamin D embrace:

  • canned tuna
  • egg yolks
  • herring
  • liver
  • mushrooms
  • salmon
  • sardines

Foods fortified with vitamin D embrace breads, cereals, and types of milk.

Other vitamin recommendation

Other dietary tips to assist forestall osteoporosis embrace the next:

  • Drinking alcohol moderately solely. Moderate drinking is taken into account no multiple drink per day for girls and two drinks per day for males.
  • Ensuring you soak up sufficient energy each day. Being underweight is a danger issue for osteoporosis.
  • Eating a weight loss plan wealthy in entire, colourful meals. This ought to embrace fruits, greens, and lean proteins.

As a basic rule, consuming habits that present health-promoting advantages are useful to your bones as effectively. If you will have bother assembly your day by day calcium or vitamin D wants, speak with a health care provider about supplementation.

Talk with a health care provider about your dangers and the age at which you must bear screening.

If you will have a historical past of bone fractures and are age 50 or older, a health care provider will probably suggest screening you for osteoporosis.

Women ages 65 and older ought to typically bear screening for osteoporosis. Men over age 70 also needs to bear screening.

Screening for osteoporosis is painless. Doctors display for bone density utilizing a kind of X-ray imaging generally known as a dual-energy X-ray absorptiometry (DXA) scan. This is normally a scan of the hip to find out in case you have skilled important bone loss in contrast with individuals your age and people with wholesome bone construction.

Are children in danger for osteoporosis?

Children can expertise juvenile osteoporosis as a result of the situation is normally as a consequence of one other underlying situation, equivalent to:

  • juvenile arthritis
  • osteogenesis imperfecta
  • diabetes mellitus

If your youngster experiences a number of bone fractures, speak with their pediatrician about whether or not you need to be involved about their danger for osteoporosis.

Preventive strategies in any respect ages can assist you scale back your danger for osteoporosis.

If you do expertise this situation, preventive strategies can grow to be a part of your therapy technique together with drugs to cut back bone loss.

Talk with a health care provider about when you might want an osteoporosis screening and methods you’ll be able to scale back your particular person danger.

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