What is Osteoporosis and How to treat it?

Every year World Osteoporosis Day (WOD) is observed annually on October 20.

One of the most important events for WOD is checking bone density. Bones that are less dense are more liable to easily break or fracture at sudden movement or during minor falls

What to do

Find out about your osteoporosis risk factors (if any) and learn what you can do to prevent them. If you haven’t been doing so before, commit to a healthy diet, take your vitamins and start an exercise routine to help your body stay strong and fracture-free.

Sharing is Caring
Tell others about how important bone health is.

Helping others understand their risk will give everyone the opportunity to live their longest, healthiest lives.

Start strong, live strong

You don’t have to be a weightlifter to have healthy bones. Learn what foods that add to bone density there are daily practices to help you live your best life on World Osteoporosis Day and all the days to come.

There are tests for Osteoporosis.

On October 20 talk to professionals about the best way to strengthen your body or to begin treatments if necessary.

People are living longer today than ever before because of medical innovations. This is why you want to have the best quality of life possible as you age.

What is osteoporosis?

Worldwide, one in three women and one in five men aged 50 years and over will suffer an osteoporotic fracture. Osteoporosis causes bones to become weak and fragile, so that they break easily – even as a result of a minor fall, a bump, a sneeze, or a sudden movement. Fractures caused by osteoporosis can be life-threatening and a major cause of pain and long-term disability.

Osteoporosis is a medical condition characterized by the weakening of bones, making them fragile and more prone to fractures. It occurs when bone density decreases and the body stops producing as much bone as it did before. This reduction in bone mass leads to a higher risk of fractures, especially in the hip, spine, and wrists.

Key Points about Osteoporosis

Bone Density Loss: Over time, bones lose minerals (like calcium) faster than the body can replace them, resulting in less dense and weaker bones.
Risk Factors: Age (especially after 50), hormonal changes (particularly in women after menopause), family history, a sedentary lifestyle, smoking, excessive alcohol consumption, and certain medical conditions can increase the risk of osteoporosis
Symptoms: Often, there are no symptoms until a fracture occurs. In severe cases, it may lead to back pain, height loss, and a stooped posture.
Diagnosis: Bone density scans can help diagnose osteoporosis.

Also

Treatment and Prevention: Options include medications to strengthen bones, lifestyle changes that can be made such as participating in weight-bearing exercises, a diet rich in calcium and vitamin D.

Osteoporosis can often be managed and even slowed down with early diagnosis and appropriate lifestyle and medical interventions.

Here is a collection of diet, exercise and lifestyle habits that can help decrease the risk of osteoporosis:

Foods that contain calcium:

1. Get Enough Calcium

Diet: Include calcium-rich foods such as dairy products (milk, yogurt, cheese), leafy green vegetables (kale, bok choy), almonds, tofu and fortified foods.
Supplements: If dietary intake is insufficient, a calcium supplement may be recommended (consult your healthcare provider).

You can take Vitamin D in several ways:

2. Boost Vitamin D Intake

Sunlight: Exposure to sunlight helps the body produce vitamin D, which is essential for calcium absorption.
Food: Fatty fish (salmon, mackerel), and foods such egg yolks that contain vitamin D.
Supplements: Vitamin D supplements may be needed, especially in areas with limited sunlight.

3. Engage in Regular Exercise

Weight-Bearing Exercises: Walking, jogging, and dancing help strengthen bones.
Resistance Training: Lifting weights or using resistance bands builds muscle and bone strength.
Balance and Flexibility Exercises: Yoga and tai chi improve balance, reducing the risk of falls and fractures.

4. Maintain a Balanced Diet

Protein: Adequate protein intake supports bone repair and strength. Lean meats, fish, eggs, and plant-based sources like tofu are good options.
Fruits and Vegetables: Provide essential vitamins, minerals, and antioxidants that support bone health.
Avoid Excess Salt: High salt intake can lead to calcium loss in bones.

5. Avoid Smoking and Limit Alcohol

Smoking: Nicotine reduces bone mass and impairs bone healing.
Alcohol: Excessive alcohol can interfere with the body’s calcium balance, reducing bone strength.

6. Monitor Bone Health Regularly

Bone Density Tests: Regular bone density tests, especially after age 50, can help identify early signs of bone density loss.
Health Checkups: Monitoring hormone levels and bone health markers can alert you to potential issues.

7. Hormone Health

Low estrogen levels in women and low testosterone levels in men can effect bone health. Especially after menopause, women may experience an acceleration of bone loss.

8. Consider Supplements When Needed

Supplements like vitamin K2, magnesium, and zinc also support bone health, but it’s best to focus on diet and exercise first, adding supplements only if necessary.

Incorporating these habits can greatly improve bone health, helping to reduce the risk of osteoporosis and fractures throughout life.

Here are a few more tips:

8. Vitamin C for Collagen Production

Why: Collagen is essential for bone strength and structure.
Foods: Citrus fruits (oranges, grapefruits), strawberries, bell peppers, broccoli, Brussels sprouts, and kiwi.

9. Stay Hydrated

Why: Proper hydration is essential for bone health and recovery.
Tip: Aim for at least 8 glasses of water a day, and avoid excessive caffeine or alcohol, which can dehydrate you and may interfere with bone health.

10. Limit Foods High in Salt, Sugar, and Processed Ingredients

Why: High salt intake can lead to calcium loss, and sugary, processed foods can increase inflammation.
Tip: Opt for whole, minimally processed foods to maximize nutrient intake.

Sample Meal Plan for Bone Healing

Breakfast: Greek yogurt with chia seeds, fresh berries, and a handful of almonds.
Lunch: Grilled salmon with a spinach and kale salad (topped with pumpkin seeds, avocado, and a sprinkle of lemon and olive oil).
Snack: Carrot sticks with hummus or a handful of walnuts.
Dinner: Stir-fried tofu or chicken with broccoli, bell peppers, and quinoa.
Dessert: A small piece of dark chocolate (in moderation) or an orange for vitamin C.

This approach to eating can provide the essential nutrients needed for bone healing and ongoing bone health. Additionally, your healthcare provider may recommend specific supplements to support your recovery.

Are there any checkups or exams for osteoporosis?

Yes, several checkups and exams can help diagnose osteoporosis, assess bone health, and monitor the effectiveness of treatments. Here’s a list of the most common ones:

Bone Density Test

Measures bone mineral density (BMD) and compares it to a standard to determine bone strength.

FRAX (Fracture Risk Assessment Tool) is a questionnaire-based tool.

Purpose: Estimates the 10-year risk of a major fracture (hip, spine, shoulder, or wrist) in people with low bone density.

3. X-Rays

What They Do: While not used for diagnosing early osteoporosis, X-rays can reveal fractures, changes in the spine, and bone loss in advanced cases.
Purpose: Often used after a fracture to check for underlying osteoporosis or assess bone damage.

4. Blood Tests

What They Check: Blood tests can rule out other causes of bone loss, such as vitamin D deficiency, thyroid disorders, and calcium or phosphate imbalances.
Tests Include:
- Calcium and Vitamin D Levels: Ensures the body has enough of these nutrients for bone health.
- Parathyroid Hormone (PTH): High levels can cause calcium loss from bones.
- Thyroid Function Tests: Overactive thyroid can contribute to bone loss.
- Markers of Bone Turnover: Measures substances in the blood or urine that indicate bone breakdown or formation, helpful in tracking osteoporosis progression.

5. Vertebral Fracture Assessment (VFA)

What It Is: A specialized type of imaging,
Purpose: Detects fractures in the vertebrae (spine), which are common in people with osteoporosis, even without symptoms.
Frequency: Used if there’s a history of fractures or unexplained back pain.

6. CT Scans

What It Is: There are CT scans that provides detailed 3D images of bones.
Purpose: Measures bone density and structure, particularly in the spine and hip. Less commonly used due to higher radiation exposure but offers a more comprehensive analysis of bone quality.

7. Ultrasound

What It Is: A low-cost, portable alternative often used to assess bone density in the heel.
Purpose: Can indicate low bone density but is less accurate than DEXA scans and is generally used as a screening tool rather than for diagnosis.

When to Get Tested

Routine Screening: Recommended for women aged 65 and older and men aged 70 and older.
Early Screening: Advised for postmenopausal women, men over 50 with risk factors (e.g., family history, history of fractures, lifestyle factors like smoking), or anyone who has experienced a fracture after age 50.

Regular follow-ups every 1-2 years are often recommended if you have osteoporosis or are at high risk, especially to monitor changes and evaluate treatment effectiveness.

Conclusion

Today we discussed World Osteoporosis Day.
World Osteoporosis Day is observed on October 20 each year. This day is dedicated to raising awareness about osteoporosis, its prevention, diagnosis, and treatment, and promoting better bone health globally. The event often includes campaigns to educate people on the importance of a bone-healthy lifestyle and encourage proactive steps to prevent osteoporosis.