Avoid osteoporosis with these tips to keep your bones healthy, prevent fractures and breaks

Weight-bearing exercises stimulate bone formation and improve bone strength. Activities like walking, jogging, hiking, and strength training can help build and maintain bone density (Image: Canva)

Bone loss, also called osteoporosis, is a condition marked by the thinning of bone tissue and loss of bone density. This results in weakened bones that are more susceptible to fractures and breaks. Osteoporosis is often called a "silent disease" because bone loss occurs gradually and without obvious symptoms until a fracture or other severe issue arises.

According to the Centers for Disease Control and Prevention (CDC), several factors contribute to bone loss. Ageing naturally decreases bone mass, with the process speeding up in women after menopause due to reduced estrogen levels. Genetics also play a role, as a family history of osteoporosis increases risk. Lifestyle factors, such as poor diet, lack of exercise, smoking, and excessive alcohol consumption, can worsen bone loss.

Additionally, conditions like rheumatoid arthritis and medications such as corticosteroids can accelerate bone degradation. Hormonal imbalances, particularly involving the thyroid or parathyroid glands, also impact bone health.

Bone loss can be managed or mitigated through various strategies that focus on improving bone density and bone health:

Diet: Consuming calcium-rich foods such as dairy products, leafy green vegetables, and fortified foods is essential. For those who can’t get enough calcium from food, supplements may be recommended. The daily recommended intake varies by age and gender but typically ranges from 1,000 to 1,200 mg for adults.

Vitamin D: Vitamin D is important for calcium absorption in the body. It helps maintain bone density and reduce the risk of fractures. Sunlight exposure, fatty fish, fortified dairy products, and supplements are common sources of vitamin D.

Weight-bearing exercises: Weight-bearing exercises stimulate bone formation and improve bone strength. Activities like walking, jogging, hiking, and strength training can help build and maintain bone density.

Strength training: Lifting weights or using resistance bands can increase muscle mass and bone density. Engaging in strength training exercises 2-3 times per week is recommended.

Lifestyle changes: Smoking is associated with lower bone density and higher fracture risk. Hence avoid smoking. Plus, excessive alcohol consumption can interfere with bone health and calcium absorption. Limit your drinks.

Hormone replacement therapy (HRT): Postmenopausal women with bone loss may benefit from hormone replacement therapy, which can help maintain bone density. HRT should be discussed with a doctor, as it comes with potential risks and benefits.

Medications: Drugs like alendronate and risedronate can help prevent bone loss. Depending on individual needs, other medications such as hormone therapies, selective estrogen receptor modulators (SERMs), or monoclonal antibodies may be prescribed.