Osteoporosis Prevention & Treatment: How to Strengthen Your Bones

Osteoporosis is a condition that weakens bones, making them breakable and more liable to fracture. It is often called a "silent disease" because it progresses without evident symptoms until a break happens. Knowing what you can do to keep osteoporosis at bay and understanding the treatments available if you're diagnosed can help you maintain not only strong bones but also much of what we collectively call "health."

What Causes Osteoporosis?

When bone density diminishes because of an imbalance between bone loss and bone formation, osteoporosis occurs. This condition has several contributing factors, including:

Aging: Naturally, with age, bone mass decreases, which is especially notable in postmenopausal women.

Changes in Hormones: A reduction in the levels of estrogen (in women) and testosterone (in men) can speed up the loss of bone.

Deficiencies in nutrition can lead to low calcium and vitamin D levels, which may, in turn, result in weakening the bones.

Lifestyle factors: being too sedentary, drinking too much alcohol, and smoking.

Medical Conditions: Certain diseases and long-term use of corticosteroids can cause loss of bone.

Osteoporosis Prevention Strategies

Osteoporosis prevention starts with a healthy lifestyle and strong bones. Here are some effective strategies to avert osteoporotic changes:

1. Keep a Diet in Balance

2. Eat Regular Meals

3. Snack Smart

4. Make Food Choices Wisely

5. Watch Portion Sizes

6. Be Physically Active

7. Keep a Healthy Weight

1. Maintain a Balanced Diet

An excellent source of nourishment is crucial to bone health. Make sure to eat plenty of foods high in calcium. Good sources include Dairy products, Leafy greens, Almonds, and Fortified foods. Vitamin D is extremely important, too, especially for the proper absorption of calcium. You can obtain vitamin D from Sunlight, Fatty fish, and Fortified foods.

2. Bone Health Supplements

Think about taking supplements that promote bone health.

If dietary intake is insufficient, bone health supplements such as calcium and vitamin D can help maintain and protect the bones. With that in mind, here are some other beneficial supplements that can help support bone health: magnesium, vitamin K2, and collagen peptides.

3. Participate in Exercises That Force You to Bear Weight

Consistent exercise, especially those that are weight-bearing, such as walking, jogging, and resistance training, along with other measures, fortify bones and fend off fractures.

4. Steer Clear of Cigarettes and Too Much Alcohol.

Bone health is linked with smoking and drinking too much alcohol. "It's important to remember that anything that diminishes our health can also increase our chances of having osteoporosis," said Marcia K. Miller, MD, clinical associate professor in the Department of Orthopaedic Surgery at the University of Michigan. Here's more of what she shared about these two bone health hazards.

Treatment Options for Osteoporosis

When a person is diagnosed with osteoporosis, they have several treatment options that can help them manage the condition and largely prevent fractures.

1. Medications

Prescriptions by physicians for medications slow the loss of bone and increase the density of bones. Among these common treatments are:

Bisphosphonates: drugs called bisphosphonates slow down the breakdown of bone and lower the risk of fractures.

Hormone Therapy: Some individuals may be recommended to receive estrogen or testosterone replacement as part of their hormone therapy.

Receptor Modulators (SERMs):  Mimicking estrogen's effects on bone density are Selective Estrogen Receptor Modulators (SERMs).

Denosumab and Teriparatide. Advanced therapies for severe osteoporosis.

2. Dietary and lifestyle alterations

A diet abundant in vitamin D and calcium is crucial, even when medications are part of the regimen. Weight-bearing exercise, not smoking, and moderation in alcohol hold up their side of the bargain.

3. Fall Prevention

Because osteoporosis is responsible for so many fractures, we need to take specific and targeted precautions to avoid falling when we are at home or in public. Here are some essential safety tips for around the house: 

1. Use handrails where needed. 

2. Eliminate tripping hazards. 

3. Wear the right shoes.

Conclusion

The impact of osteoporosis on a person's quality of life can be profound, but this condition is not the inevitable companion of aging. Women and men can take steps to prevent osteoporosis, and they can manage this condition with the right approach. The first line of defense is to follow strategies that can keep bones strong. These include maintaining a balanced diet that supplies the nutrients bones need, taking supplements, if necessary, staying active in weight-bearing and resistance exercises, and shunning smoking and excessive drinking. 

For people already diagnosed with osteoporosis, there are effective treatments that can significantly lower the risk of fracture. These include medications and a bone-healthy lifestyle.