According to mayoclinic, there are usually no symptoms in the early stages of bone loss, but once your bones have weakened due to osteoporosis, you may have signs and symptoms that include:
Back pain caused by fracture or collapse of the vertebrae
Loss of height over time
– Curved mode
A bone that breaks more easily than expected
Comparing the inside of healthy bone to bone that has become porous due to osteoporosis, your bones are in a state of constant renewal, as new bone forms and old bone breaks down. When you are young, your body makes new bone faster than old bone breaks down and your bone mass increases after the early twenties This process slows down, and most people reach their peak bone mass by age 30 and with age, bone mass is lost faster than it was formed.
risk factors
A number of factors can increase your likelihood of developing osteoporosis — including your age, ethnicity, lifestyle choices, medical conditions and treatments.
Immutable risk
Some of the risk factors for osteoporosis are out of your control, including:
Your gender: Women are more likely to develop osteoporosis than men.
Age The older you get, the higher your risk of osteoporosis.
Family history A parent or sibling with osteoporosis puts you at greater risk, especially if your parent or father has had a hip fracture.
Body frame size. Men and women with smaller body structures tend to be at greater risk because they may have less useful bone mass as they age.
Hormone levels Osteoporosis is more common in people who have too much or too little of certain hormones in their bodies. Examples include:
Sex hormones Low levels of sex hormone tend to weaken bones Low estrogen levels in menopausal women are one of the strongest risk factors for osteoporosis. Prostate cancer treatments that reduce testosterone levels in men and breast cancer treatments that reduce estrogen levels in women Likely to accelerate bone loss.
Thyroid problems. Too much thyroid hormone can cause bone loss. This can happen if your thyroid gland is overactive or if you take too much thyroid hormone medication to treat an underactive thyroid.
Osteoporosis is more likely to occur in people who have:
Low calcium intake. Lifelong calcium deficiency plays a role in osteoporosis. Low calcium intake contributes to reduced bone density, early bone loss and an increased risk of fractures.
Eating disorders Severely restricting food intake and being underweight lead to weak bones in both men and women.
Gastrointestinal surgery. Surgery to reduce the size of your stomach or to remove part of your intestine that limits the surface area available to absorb nutrients, including calcium. These surgeries include those that help you lose weight and treat other digestive disorders.
Good nutrition and regular exercise are essential to keeping your bones healthy throughout your life.
Calcium
Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium per day. This daily amount increases to 1,200 milligrams when women are 50 and men are 70.
Good sources of calcium include:
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Low-fat dairy products
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Dark green leafy vegetables
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Canned salmon or sardines with bones
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Soy products, such as tofu
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Calcium-fortified cereal and orange juice
Vitamin D
Vitamin D improves the body’s ability to absorb calcium and improves bone health in other ways. People can get some vitamin D from sunlight, but this may not be a good source if you live at a high latitude, if you’re staying at home, or if you use sunscreen regularly or avoid the sun because of the risk of skin cancer. .
Food sources of vitamin D include cod liver oil, trout, and salmon. Many types of milk and cereals are fortified with vitamin D.
Playing sports
Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you started exercising regularly when you were young and continued to exercise throughout your life.
Combine strength training, weight training, and balance exercises. Strength exercises help strengthen the muscles and bones in your arms and upper spine. Weight-bearing exercises — such as walking, jogging, running, stair climbing, rope skipping, skiing, and traumatic sports — primarily affect the bones of the legs, hips, and lower spine. Balance exercises such as tai chi can reduce the risk of falls, especially as you get older.