Bone health: Signs and symptoms you have weak bones but not osteoporosis

Causes of weak bones: Being underweight increases the risk of bone loss, while being overweight can add stress to the bones. Aim for a balanced weight for optimal bone health (Image: Canva)

Osteoporosis is a significant health concern that can lead to fractures and diminish your quality of life. If you often experience symptoms of vertebral (spine) fracture, such as loss of height, back pain, or a stooped posture, you may be at risk. Common causes of osteoporosis include ageing, as bone density naturally decreases over time; hormonal changes, particularly in women during menopause; and genetic factors, which can increase susceptibility.

Osteoporosis is not a myth; it is a well-documented medical condition that significantly affects bone health, says Dr Debashish Chanda, lead consultant, orthopaedics, CK Birla Hospital, Gurugram. “It's marked by the gradual weakening of bones, making them more porous, brittle, and susceptible to fractures. This condition is particularly prevalent among older adults. The bones in your body are dynamic structures, constantly undergoing a process of remodeling that involves the removal of old bone tissue and the formation of new bone,” he adds.

Dr Chanda says that it disrupts this balance, causing a net loss of bone density over time. “This leads to an increased risk of fractures, even from minor falls or impacts that would not typically result in injury for those with healthy bones. Women, especially those who have reached menopause, are at a higher risk of developing osteoporosis due to hormonal changes that affect bone density. However, men are also susceptible, and other risk factors include a family history of the condition, a sedentary lifestyle, smoking, excessive alcohol consumption, and certain medical conditions or medications,” he says.

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8 essential strategies to prevent and manage osteoporosis:

• Daily calcium: Calcium is vital for bone health. Aim for daily intake from dairy products, leafy greens, and fortified foods to maintain strong bones.

• Adequate vitamin D: Vitamin D enhances calcium absorption. Get enough sun exposure and consider supplements if necessary to meet your daily requirements.

• Weight-bearing exercises: Activities like walking, dancing, and resistance training help build and maintain bone density, reducing the risk of fractures.

• Limit alcohol consumption: Excessive alcohol can weaken bones. Aim to drink in moderation to support your bone health.

• Quit smoking: Smoking negatively impacts bone density and increases fracture risk. Seek support to quit smoking and improve your health.

• Maintain a healthy weight: Being underweight increases the risk of bone loss, while being overweight can add stress to the bones. Aim for a balanced weight for optimal bone health.

• Consult a doctor: Certain medications can contribute to bone loss. Consult with a doctor to evaluate your medications and consider alternatives if needed.

• Bone density test: Early detection is key. Discuss with your doctor about when to start bone density testing, especially if you have risk factors for osteoporosis.