Osteoporosis causes bones to weaken and thin, exposing them to the risk of sudden and unexpected fractures. The International Osteoporosis Foundation indicates that this disease is among the most common, affecting one in every 3 women and one in every 5 men over the age of 50 in the world.
Dr. Sarah Keller, a rheumatologist in the Department of Rheumatology and Immunology at the Cleveland Clinic, explained that osteoporosis often develops without any symptoms or pain at first, and is not detected until weak bones cause painful fractures, often concentrated in the hip area, or Wrist or spine.
Below we present 6 steps that can be taken to maintain bone health and prevent osteoporosis:
1- Exercise regularly
Keller emphasized that regular exercise is extremely important for preventing and treating osteoporosis, while warning that individuals diagnosed with osteoporosis should talk to their health care provider or physical therapist before starting an exercise program. It may be necessary to avoid some sporting activities; Such as: horse riding or some yoga poses to protect the spine.
She added, "I always advise patients to listen to what their bodies are telling them, and to start exercising gradually and to exercise in moderation to avoid the risk of injury."
In order to build or maintain bone density, she advises healthy individuals to exercise using weights, whether they are light exercises; Such as: walking, or more vigorous such as running, indicating that activities; Such as: yoga or physical fitness ( Pilates exercises ), or the safe practice of standing exercises on one foot, are excellent for enhancing balance, which in turn is important for avoiding falls and fractures.
2- Follow a healthy diet
Diet is another lifestyle factor that plays a major role in preventing and treating osteoporosis. Keller advises following a healthy diet program. Like the Middle Eastern diet , their focus is on getting adequate amounts of calcium and vitamin D.
She added, "There are many calcium calculators on the Internet that can help individuals monitor and calculate the amount of calcium they consume. Obtaining these nutrients from a natural source, such as food and safe exposure to sunlight in order to produce vitamin D." ) in the body is the best option, but if this is not possible, your health care provider may prescribe nutritional supplements to ensure this.
3- Avoid unhealthy habits
Dr. Keller said, “Nicotine slows down the production of bone-forming cells and reduces the absorption of calcium from the food we eat, so I advise everyone not to smoke. Excessive consumption of caffeine and alcohol are also linked to osteoporosis, so these should be avoided.” materials or reduce their consumption.
4- Knowing the potential risk factors
Some diseases and medications may increase the risk of osteoporosis, so they should be careful. These examples include people with type 1 diabetes, chronic bowel inflammation, rheumatoid arthritis, individuals who have undergone bariatric surgery, and individuals who take glucocorticoid medications, such as prednisone.
In addition, menopause in women makes them more susceptible to osteoporosis; Bone density declines very quickly during the 5-10 years following menopause, and family medical history plays a major role. The risk of a person being exposed to fractures resulting from osteoporosis increases if one of the parents is exposed to a hip fracture.
5- Conducting the necessary tests
Bone density is usually checked by dual-energy X-ray absorptiometry (DXA). Although guidelines regarding screening vary from one country or institution to another, the US National Osteoporosis Foundation and the International Society for Clinical Bone Densitometry advise women to undergo screening starting at age 65.
Keller pointed out that individuals with high risk factors should undergo examinations early, and individuals whose examinations indicate that they have osteoporosis or low bone density must undergo dual-energy X-ray absorptiometry once every two years.
6- Take medications when needed
The rheumatologist says, “Fortunately, there are many safe and effective medications to help build bones and prevent fractures resulting from osteoporosis. Taking treatment that includes anabolic elements is very effective in building bones in cases of severe osteoporosis, or in individuals with fractures. “Bone resorption medications can also help prevent fractures.”
Keller explained that treatment for patients with osteoporosis should focus on preventing fractures, so in addition to improving calcium or vitamin D levels in the body and getting treatment for osteoporosis, it is important for patients to pay attention to the designs of their homes, and remove any sources of potential danger. , which includes taking a number of actions; Such as: ensuring good lighting, getting rid of loose rugs, which may cause tripping, paying attention to connections and slippery floors, clearly defining stairs, and installing grab bars when needed, especially in bathrooms and kitchens.
She concluded by saying, “Following these steps is very important, since fractures of the spine and hip may lead to a radical change in the life of the person suffering from them, and often cause chronic pain and disabilities, and may lead to shortening the life of the injured person due to complications that may occur after the fractures occur.” .
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