Osteoporosis

Osteoporosis causes bones to become weak and brittle — so brittle that a fall or even mild stresses such as bending over or coughing can cause a break. Osteoporosis-related breaks most commonly occur in the hip, wrist or spine. Bone breaks, particularly in the spine or hip, are the most serious complications of osteoporosis.  Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone. Osteoporosis affects men and women of all races. But white and Asian women, especially older women who are past menopause, are at highest risk. Medicines, healthy diet and weight-bearing exercise can help prevent bone loss or decrease this process at least. Our bones are in a constant state of renewal — new bone is made and old bone is broken down. When you're young, your body makes new bone faster than it breaks down old bone and your bone mass increases. After the early 20s this process slows, and most people reach their peak bone mass by age 30. As people age, bone mass is lost faster than it's created. How likely you are to develop osteoporosis depends partly on how much bone mass you attained in your youth. Peak bone mass is partly inherited and varies also by ethnic group. The higher your peak bone mass, the more bone you have "in the bank" and the less likely you are to develop osteoporosis as you age.

The older you get, the greater your risk of osteoporosis. Men and women who have small body frames tend to have a higher risk because they might have less bone mass to draw from as they age. Osteoporosis is more likely to occur in people who have low calcium intake.  Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures. Some bad habits can increase your risk of osteoporosis. People who spend a lot of time sitting with  a limited movement have a higher risk of osteoporosis than do those who are more active. Any weight-bearing exercise and activities that promote balance and good posture are good for our bones, walking, running, jumping, dancing and weightlifting seem definitely helpful. Excessive alcohol consumption and tobacco use increase the risk of osteoporosis.

The main goals of osteoporosis treatments are to reduce symptoms and improve quality of life. When bones become weaker, sudden fractures can occur, even with minimal trauma. The food you eat can affect your bones.  A calcium-rich diet is important to maintain optimal bone health and prevent osteoporosis. So, too, is vitamin D, which helps the body absorb calcium to deposit it into bones. The amount of calcium and vitamin D needed to optimize bone health increases with age. Calcium is critical to bone health. This mineral is a key building block of bone, and it helps prevent bone loss and osteoporosis fractures in older people. Traditional dairy products, such as milk, yogurt and cheese. are the richest food sources. Calcium is also found in plant-based milk, for example almond and cashew and  food sources rich in calcium, including kale and broccoli. But calcium should not be taken alone. Vitamin D is essential for proper calcium absorption, and magnesium helps direct the calcium to the bone, keeping it out of the soft tissues. Fruits and vegetables are excellent sources of magnesium. They also provide potassium, as well as vitamins C, K and A. All play a role in maintaining bone health. Also eat whole grains when possible, for example whole wheat bread, because whole grains contain more nutrients, especially magnesium and fiber, than refined grains.

Vitamin D affects many bodily functions, including bone health. Vitamin D is necessary for calcium absorption in our body. This plays a key role in maintaining bone strength and skeletal integrity. Getting enough of vitamin D and calcium is crucial to maintaining bone health and protecting against disorders like osteoporosis, a condition characterized by weak, brittle bones. Our bodies produce vitamin D when exposed to sunlight. But getting vitamin D from food is preferable. Foods that are high in vitamin D include first of all fatty fish. Salmon is a popular fatty fish and a great source of vitamin D. Other fatty fish, such as halibut and mackerel, also provide vitamin D. Herring, canned sardines and tuna are a good source of vitamin D as well. Fish are not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food. Most of the protein in an egg is found in the white, and the fat, vitamins, and minerals are found mostly in the yolk.  Mushrooms are the only sufficient non-animal source of vitamin D.

Protein is important for bone health because it's a major component of bone tissue and plays a role in maintaining bone. The best choices include plant proteins, such as beans and nuts, as well as fish, skinless poultry and lean cuts of meat. Low-fat dairy products, including milk and plain yogurt, are another good source of protein. These products also provide calcium, which benefits bone health. You need some fat in your diet for your body to function properly. The best choices are monounsaturated fats, such as those found in olive oil, nuts and seeds.

Let’s say a couple of words about products that promote osteoporosis. Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. Drinking heavily can lead to bone loss. Coffee, tea and soft drinks (sodas) contain caffeine, which may decrease calcium absorption and contribute to bone loss.