Keep bones strong with osteoporosis management and prevention

Osteoporosis is a common condition in older people, particularly women, where the bones become weak and easily fractured. In this article, a consultant neurosurgeon explains this deterioration and how it can be avoided.

Osteoporosis is caused by the eventual cessation of bone production in the body. Bones, much like other tissues in the body, are in a cycle of constant growth and dismantling in order to keep them strong and healthy. However, production slows down as our bodies age and lose energy. This means that the bones are no longer as structurally sound and they become less dense – the actual physical mass of the bones reduces and does not replenish as much as it used to.

What is osteoporosis?

It is a condition that develops over several years, and it may not be noticed until there is a bone fracture from an injury or accident. Those with osteoporosis are most prone to wrist, hip, and back fractures. Another sign of osteoporosis is a change in posture, such as a curving spine or losing height; this is because of the spinal vertebrae collapsing under the weight of the body.

Menopausal people are more at risk for osteoporosis because of the drop in their oestrogen levels – oestrogen is very important to maintain the structure of the bones. Other risk factors for osteoporosis are high doses of steroid tablets or other medications that affect the hormones, having or having had an eating disorder, not exercising regularly, and excessively drinking alcohol and smoking.

How is osteoporosis treated?

Osteoporosis cannot be cured, so treatment is mostly focused on managing and trying to slow down the rate of deterioration, using methods such as:

• Encouraging more physical activity
• Incorporation of vitamins and minerals, specifically vitamin D and calcium, which can be done in the form of supplements.
• Medications such as bisphosphonates, which slow down the osteoporosis, and hormone-replacement therapy to make up for the loss of oestrogen with synthetic alternatives and is often prescribed for post-menopausal patients, and monthly parathyroid hormone injections for those whose bones are in a very dire condition.

Can osteoporosis be prevented?

To prevent osteoporosis later on and to nurture strong, dense bones, there are several things you can start doing now.

In your diet, for more calcium, eat more whole grains, leafy greens, dried fruit, tofu, and dairy products like yoghurt and cheese. For more vitamin D, you can eat more oily fish (like salmon and sardines), red meats and liver, eggs (specifically yolks), and cereals. You can also get vitamin D from being in the sun, but be sure to put on sun protection!

These nutrients can also be obtained from supplements. Adults should be getting 700mg of calcium daily and 10 micrograms of vitamin D daily.

It is strongly recommended to limit alcohol intake and cease smoking tobacco to prevent not only osteoporosis but also many health conditions.

Regular exercise in the form of aerobics, weight-bearing, and resistance will strengthen the lungs, muscles, ligaments, and joints, providing support for the bones in the future. For aerobics, at least 150 minutes each week of activities that are not too intense but still stimulating, such as speed walking, cycling, and swimming. Weight-bearing, which means the feet and legs are targeted, exercise can be achieved by dancing, running, rope skipping, and just simply jumping for around an hour weekly. Resistance exercise relies on muscle strength and includes press-ups, weightlifting, and the utilisation of resistance bands.

If you believe you may be struggling with osteoporosis, consult with a specialist today via Top Doctors