Many of the things that increase your chances of developing osteoporosis are things you can't change, such as your genes, age, and gender. But that doesn't mean you can't prevent the disease. The things you do every day can be part of your plan to prevent osteoporosis. Let's find out with Hera!
Your plan to prevent osteoporosis
What is Osteoporosis?
Osteoporosis is a disease that causes bones to become so weak that they break easily - the most noticeable signs are the bones in the hips, spine (spine) and wrists. Osteoporosis is often called the "silent disease" because it's likely you won't notice any changes until the bone is broken. Meanwhile, however, your bones have lost their strong element over the years.
Bone is living tissue. To prevent osteoporosis and keep bones strong, your body breaks down old bone and replaces it with new bone tissue. At around age 30, bone mass stops increasing and the goal of bone health is to keep as much bone as possible for as long as possible. As you enter your 40s and 50s, more bone can be broken down than replaced.
A closer look inside the bones revealed something like a honeycomb. When you have osteoporosis, the gaps in this honeycomb get larger, and the bones that make up the honeycomb get smaller. The outer shell of the bone also becomes thinner. All of these make your bones weaker.
Who is susceptible to osteoporosis?
Who is susceptible to osteoporosis?
Although osteoporosis can occur at any age, it is most common in older people, especially older women. Men also get this disease. Other women at high risk include those:
- Family history of broken bones or osteoporosis
- People after 50 years old are prone to osteoporosis
- Had surgery to remove the ovaries before the period ended
- Early menopause
- Not getting enough calcium or vitamin D
- Prolonged bed rest or physical inactivity
- Smoking (smokers can absorb less calcium from their diet)
- Taking certain medicines, including arthritis and asthma medicines and some cancer medicines
- Long-term use of certain medications
- Has a small body frame
The risk of osteoporosis is higher as you get older. At menopause, women can experience rapid bone loss for several years. Then the loss slows down but continues. In men, the process of osteoporosis occurs more slowly. However, around the age of 65 or 70, men and women develop osteoporosis at about the same rate.
How can I keep my bones strong? Prevention of osteoporosis
There are things you should do at any age to prevent osteoporosis. Eating foods rich in calcium and vitamin D is very important. The same goes for regular weight-bearing exercise, such as weight training, running, walking, stair climbing, hiking, tennis, and dancing.
If you have osteoporosis, avoid activities that twist your spine or bend forward from the waist, such as the usual sitting position, toe touches, or swinging a golf club.
Exercise regimen to prevent osteoporosis
Just like your muscles, your bones will become stronger if you train them. (Always check with your doctor before starting a new exercise plan.) Weight-bearing exercises are best for your bones. They are the things that force your body to work against gravity as you move. That prompts the body to form new bone.
Exercises that help strengthen bones include:
Tennis and other racket sports
Take a walk
Strength training is also key to preventing osteoporosis. Your muscles pull on your bones as you work. That builds bone strength. These exercises also make you more flexible and reduce your risk of falling - the number 1 reason for broken hips.
Those are the best ways to keep your bones strong. Plus you can learn more about your osteoporosis prevention tips to keep your bones strong and prevent falls.