“The silent bone thief” – what to do to reduce the risk of osteoporosis?

Osteoporosis, often referred to as “the silent bone thief” affects over 2 million Poles. However, it is believed that another 8 million are at risk of this disease. It is commonly believed that the disease mainly affects women over 50. However, few people are aware that it can also appear at a young age.

Unfortunately, the disease initially does not give any symptoms, and bone fractures appear in the advanced stage. The good news is that appropriate prophylaxis, implemented from the earliest years, reduces the risk of osteoporosis, and thus disability and even death.

Some facts about osteoporosis

Osteoporosis is one of the metabolic diseases affecting the skeletal system, and in its course there is a loss of bone mass, which in turn leads to an increase in fragility. The most common fractures are the radius and humerus, as well as the spine and the neck of the femur. There is an increased risk of developing osteoporosis if:

1. women before (40+) and during the menopause (50+) who experience a large decrease in estrogen, which reduces bone mass,
2. women expecting a baby and breastfeeding,
3. intensive growth in children and adolescents,
4. men with low testosterone levels,
5. alcohol and cigarette abuse,
6. diseases of the thyroid gland and adrenal glands,
7. chronic use of certain medications (e.g. steroids),
8. use a diet low in vitamin D and calcium,
9. low exposure to solar radiation,
10. leading a sedentary lifestyle.

Osteopenia, ie the state of insufficient mineralization of bone tissue, appears at a young age and is a “harbinger” of osteoporosis in later years. After the age of 30, there is a gradual loss of bone mass, however, the rate of demineralization largely depends on the hygiene of life, physical activity and the implementation of a healthy diet.

Physical activity

The World Health Organization (WHO) has been calling for many years to ensure that every person’s everyday life does not lack systematic physical activity. Moreover, it is crucial to implement it from an early age, e.g. in the form of extracurricular activities. Regular exercise increases bone mass, slows down the rate of demineralisation, helps maintain proper body posture and strengthens the entire musculoskeletal structure. However, it is worth remembering that the type of sport practiced should be adapted to the capabilities of the body and personal preferences. It can be, among others swimming, jogging, Nordic walking, yoga, and even daily long walks.

Outdoor exercise is most beneficial, especially in the spring and summer months. Solar radiation helps to increase the synthesis of vitamin D in the human body, which stimulates bone formation.

Systematic movement is especially important in people over 60 years of age. It improves coordination of movements and balance. Seniors should train under the supervision of an experienced physiotherapist who will help you choose the right set of exercises so that they are safe for the whole body.

Balanced diet

Due to the fact that calcium absorption decreases with age, it is necessary to include this element in the daily menu. Vitamin D is of no less importance, as its deficiencies are particularly observed in the autumn and winter season. It is therefore worth consuming products such as:

1. dairy products, including kefirs, milk, rennet, yellow and processed cheeses, cottage cheese,
2. eggs,
3. sunflower seeds, almonds, nuts,
4. green leafy vegetables,
5. fish, including sardines in oil, mackerel, salmon,
6. soy.

It is better to avoid excessive salt intake as this product increases the amount of calcium excreted in the urine.

Supplementation of vitamins and minerals

Prevention and treatment of osteopenia and osteoporosis requires proper supplementation, because the diet itself may not cover the daily demand for calcium and vitamin D. It is important, however, to choose a product highly digestible by the human body, e.g. Calperos, which contains calcium ions in the form of carbonate. calcium. Correct dosage provides the bones with building material, thus reducing the risk of bone mass loss.

Avoiding stimulants

Research has shown that smoking or alcohol abuse increases the risk of not only cancer, but also osteoporosis. Scientists have proven that stimulants stimulate the multiplication of osteoclasts, i.e. cells that dissolve or resorb bone tissue.

Regular checkups

To the calendar of annual preventive examinations, which include, inter alia, a visit to the dentist, ophthalmologist, cholesterol and glucose level checks, densitometric tests should be added, which inform about the bone mineral density. This is important information for the physician to assist in the diagnosis of osteoporosis. Importantly, it is not possible to diagnose this disease after assessing serum calcium levels, as this level may not be indicative of an ongoing disease process.