Osteoporosis (or osteoporosis) is a condition in which the density and quality of bones decreases.
This process can lead to bones becoming more fragile and breaking more easily.
Here are 5 important things to know about this condition:
Risk factors: there are many risk factors for developing osteoporosis, including hereditary predisposition, low intake of calcium and vitamin D, smoking, alcohol consumption, physical inactivity, and certain medications and medical conditions such as hyperthyroidism.
Symptoms: osteoporosis usually causes no symptoms in the early stages. In the later stages, however, fractures may be more common, especially in the hip, vertebrae and wrist. There may also be back pain or a loss of height.
Diagnosis: osteoporosis usually requires a bone X-ray or bone densitometry (DXA scan). These tests help to determine bone density and the extent of any osteoporosis.
Treatment: treatment of osteoporosis can usually range from lifestyle changes (such as proper diet, calcium and vitamin D intake, regular exercise) to drug therapy. Treatment aims to increase bone mass and reduce the risk of fractures.
Prevention: eating right, exercising regularly (especially weight training), avoiding smoking and drinking alcohol, and following your doctor’s instructions for treating osteoporosis are all important steps in preventing and treating osteoporosis.
7 symptoms that may indicate osteoporosis
- Recurrent bone fractures, especially in cases of minor trauma.
- Back pain or neck pain, especially sudden onset and for unclear reasons.
- Reduced height or a stooped posture.
- Weakness or pain around the bones.
- Reduced mobility or mobility.
- Sensitivity or pain to pressure on the bones.
- Nails and hair that break, crack or break easily.
These are four common areas where the risk of fracture due to osteoporosis is much higher:
Hip: hip fractures are very serious and often cause considerable pain. These fractures usually cause serious health problems and require long rehabilitation. In almost all cases, it is associated with limited mobility.
Vertebral fractures: vertebral fractures often occur in the lower back (lumbar spine) or upper back (thoracic spine). These fractures can lead to intense back pain and a loss of height or a hunched posture.
Wrist: wrist fractures often occur in the wrist, causing major problems, especially in older people. These fractures can occur as a result of even minor falls or bumps.
Upper arm: Fractures, especially in the part of the upper arm at the elbow (the radius), are also common due to osteoporosis.
A healthy lifestyle, good nutrition and regular exercise play an important role in the fight against osteoporosis.
Here are some tips and recommended vitamins and supplements for prevention
Calcium: Calcium is essential for bone health and strength. Recommended daily calcium intake for adults is 1000-1200 mg. Calcium sources include dairy products, green leafy vegetables (e.g. broccoli, kale), almonds and salmon. If you are not getting enough calcium through your diet, you may consider taking calcium supplements.
Vitamin D: Vitamin D helps calcium to be absorbed in the intestines and is important for maintaining bone health. It is recommended to consume 600-800 IU (international units) of vitamin D per day. Sources of vitamin D include sunlight, salmon, tuna, eggs and vitamin D supplements.
Magnesium: Magnesium is also important for maintaining bone health as it plays a role in calcium metabolism. The recommended daily intake of magnesium is 320 mg for women and 420 mg for men. Sources of magnesium include nuts, seeds, legumes and whole grains.
Vitamin K: Vitamin K plays an important role in bone mineral reorganisation and bone calcification. Sources of vitamin K include green leafy vegetables (e.g. spinach, kale, broccoli), parsley, green tea and kiwi fruit.
Omega-3 fatty acids: Omega-3 fatty acids can help reduce inflammation and support overall health, which is also important for maintaining bone health. Omega-3 fatty acids are found in salmon, herring, flaxseed and chia seeds.
