If your doctor diagnoses you with bone osteopenia or osteoporosis, it’s vital to take action to prevent the disease’s progression. Calcium, exercise, no smoking, no binge drinking, and bone density exams are all important. They’re crucial for ladies with low bone density, though. While you will never have the same bone density as you did when you were younger, you may help avoid quickly weakening bones even after your diagnosis .Also read: JOINT PAIN AND ITS CAUSES

What is osteoporosis?

Osteoporosis is a silent disease characterised by low bone mineral density and structural abnormalities in the bones, which can lead them to weaken and fracture. People with osteoporosis or osteopenia — a condition of slightly reduced bone mineral density that is a precursor to osteoporosis — are at an increased risk of fracture as a result of these changes. The lesser your bone density, the more likely you are to break a bone.

The spine, hip, and wrist are the most prevalent locations of fracture in persons with osteoporosis. These fractures can have major effects, such as back discomfort or a deformed posture, and can make it difficult to move and live freely. Osteoporosis does not discriminate based on gender or ethnicity; nonetheless, women, particularly those of Asian or European heritage, are more likely to be impacted. Because decreasing oestrogen levels impair bone density, women nearing menopause or in their postmenopausal years are also susceptible to this condition.

These and other factors contribute to the development of osteoporosis:
  • The kidneys, lungs, heart, stomach, intestines, liver, or thyroid are all affected by certain medical problems.
  • Anticonvulsants, aluminum-containing antacids, and cancer therapies, as well as extended steroid usage to treat asthma or arthritis
  • Anorexia nervosa
  • Soft drink consumption that is excessive
  • BMI (body mass index) low
  • Calcium and vitamin D deficiency
  • During a major illness, you may have to spend a lot of time in bed.
  • Males with low testosterone levels
  • Malnutrition
  • Menopause
  • A sedentary way of life
  • Small stature and skeletal structure
  • Skin that is thin or translucent
  • Tobacco consumption

Understanding the risk factors for osteoporosis and speaking with your doctor are important initial steps in preventing osteopenia, osteoporosis, and fractures.

Maintaining a healthy lifestyle, which includes these crucial characteristics, is also vital to keep your bones strong throughout your life:

  • Protein
    One of the building components of bone is protein. With your medical history, talk to your doctor about the proper quantity of protein for you.
  • Calcium
    Calcium aids in the formation and maintenance of strong bones. For men and women aged 18 to 50, a daily dosage of 1,000 mg is recommended. When women reach the age of 50 and males reach the age of 70, this daily dose should be increased to 1,200 milligrammes. Dairy products, dark-green leafy vegetables, tinned salmon or sardines with bones, soy products, calcium-fortified cereals, and orange juice are all good sources of calcium.
  • Vitamin D
    This important vitamin helps your body absorb calcium and promotes bone health in numerous ways. Sunlight is a good source of vitamin D. Most individuals require 600 to 800 international units (IU) per day, which can be obtained via diet or supplements. Most people can safely take up to 4,000 IU of vitamin D per day.
  • Exercise
    Exercise can aid in the development of strong bones and the prevention of bone loss. Walking, jogging, and gentle aerobics force your bones and muscles to work opposing gravity, putting stress on your skeleton and strengthening your bones. Bicycling is also beneficial to bones because it provides resistance, which helps to build muscle mass and strengthen bones. Swimming, on the other hand, is not an excellent bone builder. If you have arthritis, swimming is fantastic for your joints, but it won’t help you with osteoporosis. Swimming allows the skeleton to relax and stop trying to keep itself upright. It’s also important to strengthen your core. The spine is strengthened via abdominal workouts, lower back exercises, yoga, Pilates, and tai chi. ” Strengthening the muscles that support the spine provides extra support. The other thing about yoga, Pilates, and tai chi improves balance.

Bone Density Testing

The only method to establish the amount of your bone loss is to get a bone mineral density test (BMD). Dual energy X-ray absorptiometry is the gold-standard bone density test (DEXA). It’s a low-radiation test that’s also the most accurate.

The frequency with which you should undergo a bone density test will be determined by your doctor. You may require a test every six months if you’re on osteoporosis medication or have specific risk factors.


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