Osteoporosis: Risk Factors, Prevention Tips and Foods for Bone Health

Learn about osteoporosis and how to prevent it with simple lifestyle modifications. This guide dives deep into the causes of osteoporosis, who’s at risk for developing it and effective strategies supporting your skeletal health going forward!

Osteoporosis, often called the 'silent thief,' slowly weakens our bones over time, making them fragile and more prone to fractures. This insidious disease typically strikes those over 50, but its roots begin much earlier. Many people remain unaware of its creeping approach until a sudden fall, a brief moment of impact, results in a serious fracture. But why let our bones get to this brittle state? By learning about osteoporosis, its causes, and the factors that put us at risk, we can empower ourselves to take charge of our skeletal health. With an eye on nutrition and lifestyle modifications that make a difference, let's take a closer look at what causes osteoporosis, who’s at risk for developing it and how you can support your bone health going forward.

What is Osteoporosis?

If you’ve ever pondered the question “What is osteoporosis?” - It is a metabolic disease that causes bones to become weak and brittle, and makes them susceptible to fractures. It causes loss of bone mass and osteoporotic fractures (bone fractures that occur due to low-level trauma, like a fall from a standing height), which are among the most common causes of mortality in older men and women. It is identified by reduced bone mass and structural deterioration. Fractures can take place in any bone, but it is most common in the hip, vertebrae and wrist. It’s important to note that some children also develop osteoporosis, and this presentation is called juvenile osteoporosis. Fortunately, you can reinforce your bones with medications, a nourishing diet, and weight-bearing exercises.

What Causes Osteoporosis?

Osteoporosis is a severe condition if left untreated. But what causes osteoporosis? There are certain risk factors that increase the chances of developing this condition. These factors are listed below:

• Gender: The likelihood of developing this disease increases if you're a woman, as women have lower peak bone density and smaller bones.

• Age: Ageing comes with faster loss of bone mass density and slower bone growth, and over time, bones can weaken with an increased risk of osteoporosis.

• Low calcium intake: Osteoporosis is more likely to occur in people who have a low calcium intake. Low calcium contributes to reduced bone mass density and causes osteoporosis.

• Hormone change: Low oestrogen levels, especially seen in postmenopausal women and low testosterone levels can increase the chances of developing osteoporosis.

• Other Medical conditions: Some medical conditions like rheumatoid arthritis, endocrine and hormonal diseases, certain types of cancer, AIDS, and anorexia nervosa can increase the risk of getting osteoporosis.

• Medications: Long-term use of certain medications like glucocorticosteroids, cancer medications, and antiepileptic medications may increase the likelihood of developing osteoporosis.

What are the Symptoms of Osteoporosis?

Osteoporosis is also called a silent disease, as its symptoms may go unnoticed until the fracture has occurred. Common osteoporosis symptoms include:

• Back pain
• Decreased body height
• Dowager’s hump (excessive curvature of the spine)
• Bone fractures
• Respiratory impairment
• Fragile bones that are prone to breaking due to minor falls from standing height
• Bones can even break from coughing, lifting weights or bending.

Prevention of Osteoporosis

Ever wondered, “How can you prevent osteoporosis?” - Early diagnosis and prevention of this condition can be achieved by checking the bone mineral density (BMD) through dual-energy X-ray absorptiometry (DEXA). Listed below are some tips that may help to prevent osteoporosis.

• Exercise: It has been found that exercise can help in increasing bone mass density and thus help in osteoporosis prevention. Physical activity can help in optimising the BMD in adolescence and improving stability and strength to prevent falls at the same time. Recommended exercises include weight bearing, muscle strengthening and balance exercises for 30 minutes, 5 days per week. Weight-bearing exercises like walking, jogging, and dancing can be taken up as well.

• Diet:

1. Calcium:
A diet packed with calcium is essential for the prevention of osteoporosis. Dairy products like cheese contain a lot of calcium. However, many products now come fortified with calcium and can also be consumed. You can incorporate these foods into your diet through many delicious recipes like cheese aloo paratha and palak paneer.

2. Vitamin D:
Vitamin D deficiency causes osteoporosis.You can incorporate vitamin D into your diet by incorporating foods like egg yolks, certain cereals, oily fish, and mushrooms. Fish like tuna and mackerel can be consumed in delectable recipes like tuna dan dan noodles and mackerel curry. Make sure you also get enough sunlight in the morning, as the body uses it to synthesise vitamin D.

• Lifestyle changes: Quitting smoking, drinking and reducing salt intake can help in osteoporosis prevention. Maintaining a healthy body weight is also important for strong bones.

Conclusion

Osteoporosis is a significant health concern affecting men and women of all ages. Often referred to as a silent disease, osteoporosis symptoms may go unnoticed until a fracture occurs. However, understanding the risk factors can aid with prevention. Early diagnosis, adopting a lifestyle that includes regular exercise, a calcium and vitamin D-rich diet, and avoiding habits like smoking and excessive consumption of alcohol can help prevent osteoporosis. However, always make sure you consult with your healthcare practitioner before making any changes to your diet or lifestyle.