Osteoporosis: what you need to know about brittle bones
Osteoporosis is a condition in which your bones weaken faster than normal. This increases the risk of bone fractures. From the age of 30, the natural process of bone loss begins in everyone. In people with osteoporosis, this process is much faster and the bones become weaker and more porous. This increases the risk of serious fractures, such as in the wrist, hip or vertebrae. Fortunately, even though the condition cannot be cured, you can take steps to make your bones stronger and slow further decline.
How does osteoporosis occur?
Bones are living tissue that are constantly renewing themselves. Until the age of 30, your bones build up and become stronger. This process is stimulated by adequate exercise and a diet rich in calcium and vitamin D. After age 30, your bone mass slowly decreases. In women, this process is often faster due to hormonal changes during menopause.
Osteoporosis involves a greater decrease in bone mass and changes in the structure of the bone, making it more brittle. Osteopenia is a preliminary stage of osteoporosis in which the bones are already weakened, but not yet as severe as osteoporosis.
>Prevent bone fractures: tips and advice
Do you have osteoporosis or osteopenia? Then it is important to adjust your lifestyle and take good care of your bones. Here are some tips to keep your bones strong:
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Stay moving Exercise is essential for strong bones. Activities such as walking, climbing stairs or dancing put stress on your bones, making them stronger. Like muscles, you can exercise your bones even if you already have osteoporosis. Be patient, because bones strengthen more slowly than muscles. Read more about exercise at osteoporosis-association.com.
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Make sure you eat right Calcium is essential for strong bones. You get calcium from dairy products such as milk, yogurt and cheese, as well as from plant-based alternatives such as soy milk, green vegetables, nuts and legumes. Make sure you get enough calcium every day, for example, by drinking four glasses of milk or soy milk or choosing a combination of milk products, nuts and vegetables. Read more about the importance of calcium and vitamin D.
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Vitamin D Vitamin D helps your body absorb calcium. Your body makes vitamin D through sunlight, but many people need extra vitamin D, especially the elderly, people with darker skin tones or if you're indoors a lot. Consult with your doctor about whether you need to take extra vitamin D.
Medications for osteoporosis
If you have a higher risk of breaking a bone, your doctor may prescribe medications such as bisphosphonates. These drugs inhibit bone breakdown and reduce the risk of fractures. Bisphosphonates are often given in tablet form, which you should take on an empty stomach. Pay close attention to instructions, such as sitting up straight while taking them, to avoid side effects such as stomach upset. You usually don't take these drugs for more than five years.
When vitamin D and calcium are needed
You are advised to take extra vitamin D and calcium if you:
- Male and over 50 years old.
- Man and over 70 years old.
- Have osteoporosis.
- Recently broken a bone.
It is important not to just take calcium tablets without consulting your doctor. This is because too much calcium can lead to problems such as kidney stones or heart problems. See details about vitamin D and calcium.
Stay in touch with your doctor
If you are taking medication for osteoporosis, it is wise to keep in regular contact with your doctor. This way you can discuss whether the medication is working well and whether you are suffering from any side effects. If you often fall or have trouble with balance, your doctor may refer you to a physical therapist.
Conclusion
Osteoporosis is a serious condition that weakens your bones and increases your risk of fractures. Through a healthy lifestyle, adequate exercise, good nutrition and, if necessary, medication, you can slow the breakdown of bones and make your bones stronger. Always consult with your doctor about the best course of action for you. Want to know more about how your bones renew themselves?
