Osteoporosis is a condition characterized by decreased bone density, making bones fragile and prone to fractures. The risk of developing osteoporosis increases significantly with age, especially in postmenopausal women and elderly men. This disease often progresses silently and is only discovered after a fracture occurs. To maintain healthy bones for years to come, it’s essential to understand the causes of osteoporosis, its symptoms, and effective prevention methods.

What is Osteoporosis and Why Does It Occur?

Osteoporosis is a systemic skeletal disease in which bone mineral density decreases and its structure becomes compromised. As a result, bones become porous and less resistant to stress.

Main Causes of Osteoporosis:

1. Age-Related Changes. After the age of 30, bone tissue loses its ability to regenerate quickly. The mineral content of bones gradually decreases.
2. Hormonal Imbalances. In postmenopausal women, estrogen levels drop, which impairs calcium absorption and bone strength.
3. Calcium and Vitamin D Deficiency. These nutrients are crucial for building and maintaining bone tissue.
4. Sedentary Lifestyle. Insufficient physical activity weakens bones, reducing their ability to adapt to stress.
5. Genetic Predisposition. A family history of osteoporosis increases the likelihood of developing it.
6. Harmful Habits. Smoking, excessive alcohol, and caffeine consumption impair calcium absorption.
7. Certain Diseases and Medications. Chronic illnesses (e.g., rheumatoid arthritis, diabetes) and prolonged use of corticosteroids can trigger osteoporosis.

Symptoms of Osteoporosis

Osteoporosis is often called a “silent disease” because it develops without obvious symptoms. However, certain signs may serve as warning signals:

1. Back Pain. Particularly in the lower back or between the shoulder blades, which worsens with prolonged standing or walking.
2. Loss of Height. Gradual height loss of a few centimeters may indicate spinal deformities.
3. Posture Changes. Development of stooping or a hump due to vertebral compression fractures.
4. Frequent Fractures. Especially after minor falls or trauma (e.g., fractures of the hip, wrist, or spine).
5. Muscle Weakness. Fatigue and reduced muscle strength can accompany declining bone density.

How to Maintain Bone Strength as You Age

Maintaining bone health requires a comprehensive approach, including proper nutrition, physical activity, and a healthy lifestyle.

1. Enrich Your Diet with Calcium and Vitamin D

Calcium is the main building block of bones, while vitamin D helps the body absorb calcium and maintain its levels.

Sources of Calcium:

• Dairy products (milk, cheese, yogurt, cottage cheese).
• Leafy greens (spinach, broccoli, parsley).
• Nuts and seeds (almonds, sesame).
• Fish (sardines, salmon, tuna).

Sources of Vitamin D:

• Fatty fish (salmon, mackerel).
• Eggs and liver.
• Sunlight (outdoor walks in the sun).

Tip: Adults are advised to consume approximately 1,000–1,200 mg of calcium and 800–1,000 IU of vitamin D per day.

2. Engage in Regular Physical Activity

Moderate physical activity strengthens bones and promotes their regeneration.

Beneficial Exercises:

• Walking and Running. Strengthen bones and help maintain their density.
• Swimming. Develops muscles and improves joint mobility.
• Strength Training. Weight-bearing exercises stimulate bone growth.
• Yoga and Pilates. Strengthen muscles and help maintain good posture.

Tip: Aim for at least 30 minutes of physical activity daily.

3. Eliminate Harmful Habits

• Smoking. Nicotine reduces calcium absorption and lowers estrogen levels.
• Alcohol. Excessive alcohol intake disrupts metabolism and weakens bones.
• Caffeine. Limit coffee and soda intake, as they deplete calcium in the body.

4. Maintain a Healthy Weight

Excess weight puts additional strain on the bones, especially the spine and joints. At the same time, being underweight can lead to bone loss.

5. Schedule Regular Check-Ups

People over 50 should monitor their bone density through a test called densitometry.

Who Especially Needs Testing:

• Postmenopausal women.
• People over 65.
• Those with chronic illnesses or a history of fractures.

Treatment for Osteoporosis

Main Treatment Methods:

1. Medication Therapy:
   • Bisphosphonates – slow down bone loss.
   • Calcium and vitamin D supplements.
   • Hormone therapy for postmenopausal women.
2. Physical Rehabilitation:
   • Therapeutic exercises to strengthen bones and muscles.

Conclusion

Osteoporosis is a serious condition that can significantly reduce quality of life. However, with proper prevention and timely treatment, it is possible to maintain bone health and stay active at any age.

Focus on a balanced diet, engage in regular physical activity, eliminate harmful habits, and schedule regular medical check-ups. Healthy bones are the foundation of an active and fulfilling life!