Prevent Osteoporosis by Building Strong Bones

Osteoporosis causes the bones to become more “porous”, leaving them weak and prone to fractures. In fact, the bones that are most likely to break are the spine, hip, and wrist. It is most important to realise that we can prevent osteoporosis by building strong bones!

Early in life, bone is broken down and replaced continuously during bone remodeling. However, bone loss occurs when the bone is broken down faster than bone buildup after the mid-30s. Hence less bone remodeling results in the thinning of bones.

The most obvious indicator of osteoporosis is a fracture. Nevertheless, other occasional symptoms are backache and a gradual loss of height with stooping posture.

Who are most at risk for osteoporosis?

Women are at a higher chance of suffering from osteoporosis. After menopause, there is an increase in bone density loss. Due to a steep reduction in the production of oestrogen, which aids in keeping calcium in the bones, the result is in rapid bone loss.

Besides, it is also important to note these risk factors also increase the risk of osteoporosis among women:

• Being thin or small framed
• Smokers and/or alcohol drinkers
• Sedentary lifestyle
• Family history of hip fractures
• Removal of ovaries (especially before age 40)

How to prevent osteoporosis?

Although it might not be possible to change the factors that may lead to a higher chance of osteoporosis, certain measures can be taken to maintain strong and healthy bones to prevent osteoporosis.

1. Exercise the bones

Weight-bearing exercises force the body to work against gravity, which encourages the formation of new bones. Some examples of these exercises are aerobics, climbing stairs, dancing, jogging and yoga.

In addition, strength training builds bone strength as the muscles pull on the bones. These exercises specifically result in increased flexibility and decreased risk of fall. Here are the workouts that builds muscle and bones:

• Lifting heavy items
• Using ankle and wrist weights
• Using elastic resistance bands
• Doing push-ups, squats, or other moves that leverages on own body weight

2. Build bones with calcium and vitamin D

When the calcium level in the body is low, bones are broken down to release more calcium. Hence, it is important to ensure that there is sufficient calcium intake. Besides that, vitamin D enhances the absorption of calcium. A point often overlooked is that the body produces this important vitamin naturally from moderate sun exposure. So, when sun exposure is not possible or adequate, it is best to take vitamin D supplements.

Common sources of calcium include:

• Low-fat or fat-free dairy products
• Calcium-fortified juices and foods
• Sardines and salmon with bones
• Dark green vegetables, like kale and broccoli

References:

1. Understanding Osteoporosis — the Basics. [Internet] [cited 2018 October 6] Available from: https://www.webmd.com/osteoporosis/understanding-osteoporosis-basics
2. Osteoporosis Prevention: What You Need to Know. [Internet] [cited 2018 October 6] Available from: https://www.webmd.com/osteoporosis/guide/osteoporosis-prevention#1

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Tags

• healthy bones
• osteoporosis
• strong bones