5 Effective Ways to Prevent and Control Osteoporosis

Osteoporosis is a disease characterized by the weakening of the bone structure, and, as a result, it becomes much more prone to fractures. This occurs when the body loses excessive bone, fails to create sufficient bone, or both. Although it might seem hard, bones are actually a living tissue that is damaged and rebuilt.

Osteoporosis diminishes this rebuilding process by decreasing the bone density. Osteoporosis is a condition that comes without prior notice and with very few symptoms until one experiences a bone fracture. It may attack men and women. However, the risk is greater in women (particularly after menopause).

Osteoporotic fractures most commonly occur in the hip, spine, and wrist. Such fractures seriously affect the quality of life. The positive aspect of it is that with proper lifestyle choices, osteoporosis may be prevented or controlled in many cases.

Here we will talk about five effective ways to protect your bones and reduce your risk of osteoporosis.

What Puts You at Risk of Osteoporosis?

Besides prevention strategies, let's first explore risk factors:

Medical conditions: Digestive disorders may set limits on the ability of your body to absorb calcium and other substances needed for bone health. Rheumatoid arthritis and possibly the treatments for such a condition could also affect bone density.

Early menopause: If women enter menopause before 45 years of age, they lose estrogen too early. This condition fast-tracks bone loss.

Low body weight: One could be said to be underweight if the Body Mass Index (BMI) is less than 19. Bones may weaken as the body may not be receiving adequate amounts of nutrition.

Smoking: Smoking affects bone-forming cells and reduces blood supply to the bones.

Alcohol: An excessive intake of alcohol may hamper the balance of calcium and vitamin D.

Genetics: In case it is in your family history, your risk of having osteoporosis increases.

Cancer treatments: Chemotherapy and radiation therapy can lead to lower bone mass, especially in younger patients.

Also Read: What Is Hip Osteoarthritis and It's Treatment?

Now that you know what to look out for, let’s discuss what you can do to take care of your bones.

1. Increase Your Calcium Intake

Calcium is needed to form and sustain strong bones. In case you do not consume sufficient calcium in your diet, your body can take it out of your bones, making them weaker in the long term.

Sources of Calcium:

• Milk, cheese, yogurt.
• Leafy greens such as arugula, broccoli, and kale
• Tofu
• White beans and edamame
• Sesame seeds
• Almonds
• Fish like sardines or salmon
• Cereals
• Orange juice

Adults aged 50 and older typically need around 1,200 mg of calcium per day. If you have trouble getting enough calcium through food, your doctor may suggest a supplement.

2. Get Enough Vitamin D

Vitamin D helps your body to absorb calcium more efficiently. Even a diet high in calcium won't help your bones as much if you don't get enough vitamin D.

The best way to obtain vitamin D:

• Sun exposure ranges from 10 to 20 minutes every day, depending on the weather and skin type.
• Fatty fish like salmon, mackerel, and sardines
• Egg yolks
• Fortified dairy products and cereals
• Mushrooms exposed to sunlight

In areas characterized by insufficient sunlight or if you remain indoors most of the time, then the doctor might advise you to take vitamin D supplements.

3. Exercise Daily

Exercise not only makes the muscles stronger but also leads to the formation of bones. These include weight-bearing exercises and resistance exercises, which are outstanding, especially when it comes to bone density.

Types of exercises for bone support:

• Walking or brisk walking
• Climbing stairs
• Dancing or aerobics
• Resistance training with bands or light weights
• Yoga or Tai Chi for balance improvement and falling prevention

You wouldn`t need to go overboard. Just 30 minutes of physical activity most days of the week will make a difference. Exercise helps balance, and therefore, it reduces falling and fractures.

4. Avoid Smoking and Limit Alcohol

Smoking and excessive alcohol have often been clinically observed to cause damage to the bones.

• Smoking disrupts the hormones that are part of bone remodeling and thus can reduce the rate at which bones get repaired.
• Alcohol, particularly heavy consumption, interferes with the absorption of calcium and vitamin D by the body. It is also capable of destroying bone forming cells.

And in case you are a smoker, think about seeking help to quit. If you drink alcohol, try to keep it to one to two drinks per day.

5. Consider Medications When Needed

Changes in lifestyle might not be sufficient for other people. There are medications that can be used to reduce the pace of bone loss and even allow the growth of new bone tissue.

These may include:

• Bisphosphonates (first line of therapy most of the time)
• Hormone-related therapy (in postmenopausal women)
• Bone-forming medications

Your doctor may suggest a bone density test (DEXA scan) to evaluate the condition of your bones. They will consider your results and risk factors to decide whether medicine is the best course of action in your situation.

When Should You Get Your Bones Checked?

Typically, a woman ought to get her bones checked at 65 years of age, whereas a man does so at 70. But if someone identifies risk factors such as premature menopause, long-term steroid use, or a history of fractures, they may need to get tested earlier.

Check with a doctor about when and how often you should be screened, especially if you have several risk factors. You should visit the best hospital for orthopedic in Delhi for your checkup.

Final Thoughts

Although osteoporosis may be the silent menace, a number of factors are within your control to help safeguard your bones as you age. A healthy lifestyle, without alcohol or tobacco, a diet rich in calcium and vitamin D, and regularly taken medications and bone tests can help.

It is a good idea to seek the best orthopedic surgeon in Delhi NCR for any bone-related issues. By taking good care of your bones now, you may be active, self-sufficient, and healthy as you age.