Osteoporosis is a silent but serious condition that weakens bones, making them fragile and more likely to break. It often goes unnoticed until a fracture occurs, typically in the hip, spine, or wrist. Understanding the causes and prevention of osteoporosis is key to maintaining strong, healthy bones throughout life.
What Is Osteoporosis?
Osteoporosis means “porous bone.” It occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, even from sneezing or minor bumps.
Common Causes of Osteoporosis
- Age: Bone density naturally decreases with age, especially after 50.
- Hormonal Changes: Lower estrogen in women after menopause and low testosterone in men can lead to bone loss.
- Calcium and Vitamin D Deficiency: These nutrients are essential for bone health.
- Sedentary Lifestyle: Lack of weight-bearing exercise can reduce bone strength.
- Smoking and Excessive Alcohol: These habits interfere with bone-building processes.
- Certain Medications: Long-term use of steroids or other drugs can affect bone health.
- Genetics: Family history of osteoporosis increases your risk.
Signs and Symptoms
Loss of height over time
Back pain caused by a fractured or collapsed vertebra
Stooped posture
Bones that break more easily than expected
Prevention Tips
- Eat a Bone-Healthy Diet
Include foods rich in calcium (like dairy, leafy greens, almonds) and vitamin D (fatty fish, eggs, fortified foods). - Exercise Regularly
Weight-bearing exercises like walking, jogging, and resistance training help build and maintain bone density. - Avoid Smoking and Limit Alcohol
These substances reduce bone mass and increase the risk of fractures. - Get Regular Bone Density Tests
Especially important for postmenopausal women and adults over 65. - Supplements If Needed
If dietary intake is low, calcium and vitamin D supplements may be helpful—consult your doctor.
Conclusion
Osteoporosis can have a major impact on quality of life, but with the right steps, it is preventable and manageable. Strengthen your bones with proper nutrition, exercise, and regular check-ups to stay active and independent as you age.
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