Osteoporosis is a condition where bones become weak, brittle, and more likely to fracture, especially in the hips, spine, and wrists. It’s often called the “silent disease” because it develops slowly and often shows no symptoms until a bone breaks.
𦴠What Causes Osteoporosis?
Bones naturally lose density with age, but in osteoporosis, bone loss happens faster than bone building. Key risk factors include:
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Aging, especially postmenopause
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Low calcium or vitamin D intake
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Lack of physical activity
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Smoking and excessive alcohol use
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Certain medications (e.g., steroids)
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Family history
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Low body weight or small frame
❗ Why It Matters:
Osteoporosis can lead to serious fractures, chronic pain, and loss of independence—particularly in older adults after a hip or spinal break.
✅ How to Prevent Osteoporosis:
π₯ 1. Get Enough Calcium and Vitamin D
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Calcium: Aim for 1,200 mg/day for women 51+ and men 71+
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Sources: Dairy, leafy greens, fortified foods, almonds
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Vitamin D: Helps absorb calcium
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Sunlight, fortified foods, supplements (600–800 IU/day)
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π♀️ 2. Stay Physically Active
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Weight-bearing exercises: walking, dancing, hiking
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Strength training: improves bone strength and muscle support
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Balance and flexibility: yoga, tai chi (reduces fall risk)
π 3. Avoid Tobacco and Limit Alcohol
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Smoking weakens bones
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Heavy alcohol intake interferes with bone rebuilding
π©Ί 4. Get Screened
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Bone density test (DEXA scan) for women 65+ and men 70+, or earlier with risk factors
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Detects early bone loss before a fracture occurs
π 5. Medication (If Needed)
For those diagnosed with osteoporosis or at high risk, doctors may prescribe:
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Bisphosphonates
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Hormone-related therapy
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Bone-building agents (like teriparatide)