Published: 24 January 2023
In this blog we will talk about How to Prevent Osteoporosis,in order to maintain healthy bones.
Osteoporosis is a chronic bone metabolic disease that affects the different bones of the skeleton, producing fragility and an increased risk of bone fractures.
On Dra. Gómez Roig Institute we inform you about the best osteoporosis prevention guides.
What is the Impact of Osteoporosis?
The World Health Organization (WHO) reports that the prevalence of osteoporosis is 30% in women and 8% in men in their 50s. And it can rise to 50% in women at the age of 70.
In Spain, Osteoporosis affects 3,5 million people and each year around 60.000 vertebral fractures, 25.000 hip fractures and 25 fractures of the distal forearm of osteoporotic origin occur.
An increase in fractures due to bone fragility is expected, these will grow by approximately 30% between 2023 and 2034.
This can be understood by an increase in population longevity. In addition, with the decrease in physical exercise accompanied by an increase in height and changes in environmental factors.
For the healthcare level, the cost of fractures represents 3% of the budget.
Prevalence is high in postmenopausal women.
Therefore, an adequate intervention is needed to reduce the risks of presenting fractures.
How can I Prevent Osteoporosis?
It is important to be able to implement prevention strategies in early phases of bone development, such as childhood and adolescence .
The basic points that should be worked on are:
– Promote skeletal development and increase peak bone mass.
– Reduce causes and factors related to secondary osteoporosis, which is the one that is produced by diseases or the use of medications such as long-lasting corticosteroids.
– Prevent fractures.
– Maintain structural integrity of the skeleton.
What is the impact of nutrition on Osteoporosis?
Nutrition is the key pillar for normal skeletal growth. We have to have a balanced diet that provides us with an adequate amount of calories and nutrients.
Calcium is the most important mineral for the formation of bone mass.
The daily calcium requirements according to age are:
– 0 to 6 months – 360 mg
– 6 months to 1 year – 540 mgr
– 1 to 10 years – 800 mg
– 10 to 24 years – 1200 mg
– Adult – 800 mg
– Pregnancy – 1200 to 1400 mgr
– Lactation – 1200 to 1400 mgr
– Advanced age – 1200 to 1600 mgr
It is recommended to consume a minimum of three daily servings of foods rich in calcium, for example:
- Dairy products: milk, yogurt, cheese, preferably low-fat margarine. If there is lactose intolerance, soy milk is recommended, as it also provides a good source of vitamin D. It is preferable that these be skimmed so as not to ingest too much fat. If you are lactose intolerant, you should know that soy milk is highly recommended for osteoporosis, since in addition to providing calcium, it is very rich in vitamin D, which is a basic nutrient for the absorption of calcium by the body.
- Vegetables: , watercress, broccoli, onions, celery, carrots, turnip, artichokes, spinach.
- Fruits: tangerines, kiwi, raspberries, dried figs, oranges.
- Fish and seafood: squid, octopus, salmon, sardines, anchovies, clams, prawns, among others.
- Nuts : hazelnuts, almonds, pistachios and walnuts.
- Recommended reduce the consumption of coffee, alcohol and tobacco.
It is also important for good calcium absorption to have an adequate amount of vitamin D , which we get from the sun, so it is recommended to sunbathe for about 15 minutes a day and in some cases it must be supplemented pharmacologically.
What is the impact of exercise for osteoporosis prevention?
The objectives of exercise in the prevention of osteoporosis are:
– Increase the level of bone and muscle mass.
– Reduce the loss of bone density.
– Improve walking and balance.
Reduce the risk of falls , by improving muscle coordination.
Exercise early in life helps improve the peak of bone mass, especially those of resistance and impact.
In general, exercising can provide a reduction in the risk of fractures since it decreases the loss of bone mass.
There are studies that have shown a 25% reduction in the risk of falls. However, there is no evidence that exercise affects the incidence of fractures.
What is the role of hormones in osteoporosis?
The gonadal hormones like estrogen and testosterone, increase bone mineral density, which is why they are determinants in the peak of bone mass.
It is important to treat oligo cycles or amenorrhea in women, to improve bone mass. Also if there is an early menopause it must be treated to avoid problems in the future.
Diseases
Diseases or disorders that may increase loss of bone mass from the bones should be managed.
What are the pharmacological measures that can be taken to prevent osteoporosis?
In patient with risk factors, the use of calcium and vitamin D can be considered, for example women with osteopenia.
In some cases, the use of medications such as estrogens and bisphosphonates, which are medications that prevent loss of bone mass. That is why adequate control with your trusted doctor is important.
In the Institute of Dra. Gómez Roig we will clarify any doubts that may arise about osteoporosis and its prevention.
We have a team specialized in menopause and osteoporosis. A professional and human accompaniment is our way of working. Now you know a little more about How to Prevent Osteoporosis, do not hesitate to contact us if you need it.
- About the Author
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Phd candidate of the Hospital Clinic Barcelona, Master in maternal-fetal medicine. Fellow in Prenatal Diagnosis at the Hospital Clinic. Fellow in quality care at the Hospital Clinic. Gynecologist-Obstetrician at the Instituto-Gómez Roig. Former Head of the Obstetrics service of the San Francisco Hospital in Ecuador.