4 Sure-fire Ways to Prevent Osteoporosis

4 minutes read.

Facts on Osteoporosis.

Osteoporosis is a health condition that weakens your bones and make them more fragile and more likely to break.

It develops slowly over the years. Some people could develop ‘Osteopenia’ where a scan shows you have lower bone density than the average for your age but it wouldn’t be classed as Osteoporosis. And it doesn’t necessarily mean it would lead to osteoporosis.

There are no symptoms of this condition and is only found via a scan when a bone is fractured. Common injuries include  broken wrist, hips and spinal bones. In fact, some elderly people have a stooped posture because the discs in their spines have broken, meaning it is difficult to support the weight of their bodies.

You can also develop fractures in your pelvis and even a cough or a sneeze could cause a broken rib.

Weak bones can break very easily; not necessarily from a fall.

Around 25% of people die within the first 6 to 12 months after a hip fracture due to complications like pneumonia, heart attacks and infections resulting from hip replacement surgeries.

It’s estimated that over 200 million people suffer from it. Over 80% of all fractures in people aged over 50 are caused by osteoporosis.  About 1 in 2 women and 1 in 5 men over 50 will break a bone due to this condition.

Factors that can Contribute to Osteoporosis.

Your bones are at the strongest when you’re about 30 years old. Be aware that losing bone is a normal part of ageing.

However, the following can cause some people to lose bone density faster than others.

Women are more at risk of developing osteoporosis than men, particularly if they have the menopause early or have their ovaries removed. They also lose bone rapidly in the first few years of the menopause. It’s not exactly known why but oestrogen plays an important role in maintaining bone structure. It promotes the activity of osteoblasts and osteocytes which are the cells that make new bones and maintain the matrix of proteins and minerals needed to make bones strong and flexible, respectively.

Nevertheless, osteoporosis can affect men, younger women and even children. There is recent research that shows that men with high levels of body fat may be at risk of developing osteoporosis.

Others factors include:-

If you have taken high-dose steroid tablets for more than 3 months.

Other medical conditions such as inflammatory and hormone-related or malabsorption problems.

A family history of osteoporosis.

The long-term use of certain medicines that can affect bone strength such as anti-oestrogen tablets that women may take after experiencing breast cancer.

Eating Disorders.

Lack of regular exercise.

Heavy drinking and smoking.

4 Sure-fire Ways to Prevent Osteoporosis.

Unfortunately, there is no cure but there are medications that can be taken to help you if you have this condition.

Also, you can’t restore your bone density like it was when you were 30 but the good news is you can stimulate bone formation and slow age-related bone loss by doing the following:-

1. Regularly exercising. Weight-bearing exercises are the best for your bones like brisk walking, dancing, running and strength training. Making your muscles stronger can protect your bones and improve your balance.

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2. Eating and drinking calcium-rich foods like milk, cheese, yoghurt, calcium-enriched soya products, leafy green vegetables and ensuring you’re getting enough vitamin D.

3. Maintaining a healthy weight. As I stated earlier, high levels of body fat can increase your risk of developing this condition but having a low body weight means you have smaller bones which tend to be more fragile.

4. Give up smoking and reduce your alcohol intake.

I’m at a High Risk of Developing Osteoporosis.

I’ll be honest. I’m personally, genuinely concerned about developing this condition.

I’m a woman, (the last time I looked!) I’m post-menopausal and there is osteoporosis in my family.

Luckily, I love running and walking and I go to a gym; in fact, when I go, I call it my ‘osteoporosis-prevention workout!’ My partner trains me and sometimes, I’m thrilled when I pick up heavyweights.

I’ve been lucky with being able to maintain my weight, though it’s fluctuated over the years, regardless of what I did.

So, time will tell for me.

I hope you have found this post informative and helpful.

Feel free to comment in the box below.

Rachel x

Sources: sciencedaily.com, nhs.co.uk, ncbi.nlm.nih.gov, age.org.uk, everydayhealth.com, osteoporosis.ca, webmd.com, bonehealthandosteoporosis.org, healthline.com, medicalnewstoday.com

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