Osteoporosis Can Result in Chronic Pain, Disability and Morbidity, and It Creeps Up Silently: Here’s How to Prevent It
Osteoporosis is often called a “silent disease” because bone loss occurs without symptoms until a fracture occurs. This condition leads to weakened bones, raising the risk of breaks, which can cause chronic pain, disability, and even increased mortality. The good news: osteoporosis is preventable, and you can take steps at any age to protect your bone health.
How to Prevent Osteoporosis
1. Build and Maintain Strong Bones
Get Enough Calcium: Adults need 1,000–1,200 mg of calcium daily. Best sources include dairy (milk, cheese, yogurt), leafy greens, almonds, salmon with bones, and fortified plant milks and juices.
Boost Vitamin D: Required for calcium absorption. Adults under 70 need 600 IU—and over 70, 800 IU—per day. Get sunlight exposure, eat fatty fish (salmon, sardines, mackerel), mushrooms, eggs, and consider fortified foods or supplements as needed.
Ensure Sufficient Protein: Protein supports bone repair and density. Lean meats, legumes, and eggs are excellent options.
2. Stay Physically Active
Weight-bearing exercise: Activities like walking, jogging, dancing, tennis, and stair climbing stimulate bone formation.
Resistance training: Lifting weights, using resistance bands, or bodyweight exercises help strengthen bones and muscles.
Balance and flexibility training: Practices such as yoga or tai chi help prevent falls, a major risk for fractures in osteoporosis.
3. Avoid Bone-Damaging Habits
Cut down on alcohol (no more than one drink/day for women, two for men).
Stop smoking: Tobacco use accelerates bone loss.
Limit salt, caffeine, and fizzy drinks: Excess salt and caffeine can decrease calcium absorption, and sodas may harm bone mineral density.
4. Screen for Bone Health and Risk Factors
Get a DEXA scan if you’re a woman over 50, a man over 60, or have osteoporosis risk factors (early menopause, family history, steroid use, low BMI).
Review medications: Long-term use of certain medicines, like steroids, can increase risk; discuss alternatives with your doctor.
5. Manage Hormonal Changes and Chronic Health Conditions
For women: Address declining estrogen at menopause, as this increases risk. Hormone therapy may be considered for some, under medical guidance.
For men: Monitor testosterone levels if you have symptoms or risk factors for bone loss.
6. Prevent Falls and Fractures
Remove tripping hazards (loose rugs, clutter).
Install grab bars in bathrooms, improve lighting, use non-slip shoes.
Do regular balance exercises to lower the risk of falls.
FAQ – Frequently Asked Questions About Osteoporosis Prevention
Q1: At what age should I start worrying about osteoporosis?
Bone health is important from childhood, but risks rise significantly after age 50 and for women post-menopause.
Q2: What foods should I eat to prevent osteoporosis?
Focus on calcium-rich foods (dairy, leafy greens, fortified products), vitamin D sources (fatty fish, eggs, sunlight), and protein.
Q3: Is exercise safe if I already have osteoporosis?
Yes, but consult your doctor for personalized advice. Weight-bearing and resistance exercises are recommended; avoid high-risk activities that could cause falls.
Q4: How can I know if I have osteoporosis before I break a bone?
A bone density test (DEXA scan) is the most reliable screening method.
Q5: Can osteoporosis be reversed?
Prevention and early treatment can stop or slow progression, but bone already lost is hard to fully restore. Medications may help.
Published on: August 4, 2025
Published by: PAVAN
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