Osteoporosis makes bones weak and brittle, so fragile that even minor stressors like coughing or bending over can break them. The hip, wrist, or spine are the most frequently broken bones as a result of osteoporosis.
Bone is a living tissue that undergoes continuous deterioration and replacement. Osteoporosis develops when the production of new bone is insufficient to counteract the loss of existing bone.
People of all races can develop osteoporosis. The risk is greatest for white and Asian women, particularly older women who have passed menopause. Weight-bearing activity, a good diet, and medications can help prevent bone loss or strengthen existing brittle bones.
Symptoms
Early on in the process of bone loss, there are often no symptoms. However, after osteoporosis has compromised your bones, you may experience the following signs and symptoms:
- Back discomfort brought on by a fractured or dislocated vertebra in the spine.
- Height loss over time.
- A hunched position.
- A bone that fractures significantly more quickly than is typical.
Causes
New bone is created and old bone is broken down as your bones are constantly being renewed. Your bone mass increases when you’re young because your body produces new bone more quickly than it destroys old bone. The majority of people reach their peak bone mass by age 30 after this process slows down in their early 20s. Bone mass decreases more quickly with aging than it is gained.
Your bone mass from your youth has a bearing on how likely you are to acquire osteoporosis. Peak bone mass varies by ethnic group and is partially hereditary. The more bone you have “in the bank” and the higher your peak bone mass, the less probable it is that you will get osteoporosis as you get older.
Risk elements
Your age, race, lifestyle choices, existing medical issues, and course of treatment are just a few of the variables that can make you more likely to develop osteoporosis.
Unalterable dangers
You have no control over a few osteoporosis risk factors, such as:
- Your sexual activity. Osteoporosis is far more common in women than in men.
- Age. Your risk of osteoporosis increases as you age.
- Race. If you are white or have Asian ancestry, your risk of osteoporosis is highest.
- Family background. You are more vulnerable if one of your parents or a sibling has osteoporosis, especially if they have shattered a hip.
- Size of one’s frame. Because they may have less bone mass to draw upon as they age, men and women with petite body frames are more likely to experience this condition.
Hormone amounts
People with excess or insufficient levels of particular hormones in their body are more likely to develop osteoporosis. Examples comprise:
- Sexual hormones. Bone deteriorates when sex hormone levels are low. One of the biggest risk factors for osteoporosis in women is the drop in estrogen levels throughout menopause. Accelerated bone loss is expected as a result of prostate cancer therapies that lower male testosterone levels and breast cancer therapies that lower female estrogen levels.
- Thyroid issues. Bone loss can result from an excess of thyroid hormone. If your thyroid is overactive or you take too much thyroid hormone medication to treat an underactive thyroid, this may happen.
- Several glands. Also linked to osteoporosis are hyperactive parathyroid and adrenal glands.
Dietary elements
It is more likely for someone to get osteoporosis if they:
- Low calcium consumption. Osteoporosis is caused by a lifelong deficiency in calcium. Low calcium consumption increases the risk of fractures, early bone loss, and decreased bone density.
- Eating problems. Bone deteriorates in both men and women who severely restrict their food intake and who are underweight.
- Digestive system surgery. The amount of surface area accessible to absorb nutrients, including calcium, is limited when your stomach is surgically reduced in size or a portion of your intestine is removed. These operations include those for gastrointestinal problems and weight loss.
Steroids plus other drugs
Prednisone and cortisone are examples of corticosteroid medications that should not be used for extended periods of time because they interfere with bone regrowth. Another connection between osteoporosis and drugs used to treat or prevent:
Seizures.
Stomach reflux.
Cancer.
Transplant failure.
Medical issues
Osteoporosis is more common in people with a number of medical conditions, including:
Celiac illness.
Inflammation of the colon.
A liver or kidney condition.
Cancer.
A number of myeloma.
Arthritis rheumatica.
Prevention
For the duration of your life, maintaining strong bones requires a nutritious diet and regular exercise.
Calcium
Between the ages of 18 and 50, both men and women need 1,000 mg of calcium each day. When women reach the age of 50 and males reach the age of 70, this daily intake rises to 1,200 milligrams.
Suitable calcium sources include:
- Dairy products with low fat.
- Leafy vegetables that are dark green.
- Salmon or sardines in cans that have bones.
- Items made from soy, like tofu.
- Cereals with added calcium and orange juice.
- Consider calcium supplements if you have trouble getting enough calcium from your diet.
However, kidney stones have been connected to an excess of calcium. Although the exact cause of this is yet unknown, some experts contend that excessive calcium, particularly from supplements, can raise the risk of heart disease.
For individuals over 50, the Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine advises limiting daily calcium intake to no more than 2,000 mg from supplements and diet combined.
Nutrition D
In addition to enhancing bone health in other ways, vitamin D increases the body’s capacity to absorb calcium. People can obtain some of their vitamin D from sunshine, but this may not be the best source for you if you reside in a high latitude, are confined to your home, frequently apply sunscreen, or stay out of the sun to reduce your chance of developing skin cancer.
Trout, salmon, and cod liver oil are dietary sources of vitamin D. There are numerous milk and cereal varieties that have vitamin D added to them.
The majority of people require 600 international units (IU) or more of vitamin D per day. After age 70, that dosage is increased to 800 IU every day.
Those without access to other vitamin D sources, especially those with little sun exposure, may require a supplement. Between 600 and 800 IU of vitamin D are found in the majority of multivitamin formulations. For the majority of people, 4,000 IU of vitamin D daily is safe.
Exercise
You can slow bone loss and strengthen your bones by exercising. Exercise is good for your bones no matter when you start, but you’ll reap the biggest rewards if you begin regularly when you’re young and keep it up as you age.
Combine weight-bearing, balance, and strength training activities. Your upper spine, arms, and bones can all benefit from strength training. The bones in your legs, hips, and lower spine are primarily affected by weight-bearing workouts, such as walking, jogging, running, stair climbing, skipping rope, and impact-producing sports. Tai chi and other balance training can lower your chance of falling, especially as you age.
