Osteoporosis

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What is Osteoporosis?

Osteoporosis is a condition that affects the health of bones, making them weak, brittle, and vulnerable to fractures. Osteoporosis causes one in every three women and one in every five men over the age of fifty to break a bone. In the first few years after menopause, women lose bone rapidly as well.

Broken wrists and arms, hip fractures, and broken spinal bones are the most common injuries in people with osteoporosis. A sneeze or cough can often cause the bones to break.

Bone loss is a normal part of growing older, but some people lose bone much more quickly than others. This can result in osteoporosis and a higher chance of breaking a bone.

Factors increasing the risk of osteoporosis include [1]:

  • Taking steroids for more than 3 months
  • Hormone-related conditions
  • Inflammatory conditions
  • Low BMI
  • Little exercise
  • Heavy drinking and smoking
  • Anorexia and bulimia

Ways of preventing osteoporosis

Exercise

Exercising regularly using your body weight or other weights can greatly strengthen the bones and muscle around the bones. This will keep them strong and healthy. Weight-bearing exercises are recommended, and these include walking, dancing, gardening, aerobics, and elliptical training machines.

Getting enough calcium

Calcium and vitamin D are great for keeping your bones healthy. Sources of calcium include dairy products like milk and yoghurt as well as their substitutes like soya, rice, and oats milk. A small amount of calcium can also be found in certain vegetables like kale and broccoli. On the other hand, you can obtain vitamin D from oily fish (salmon, sardines, and mackerel), liver, egg yolks, and sunshine.

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