Osteoporosis is a health condition where bones become thin and lose their strength, as they become less dense and their quality is reduced.
This can lead to broken bones, which cause pain, disability, and make everyday activities extremely difficult.
Around the world, one in three women and one in five men over the age of fifty will suffer a broken bone due to osteoporosis.
It is a serious condition, but it can be treated. You can help prevent osteoporosis through good diet and lifestyle.
A published large-scale study found that osteoporosis significantly increases the risk of developing dementia.
This health condition can lead to back pain due to bones in the vertebra weakening and compressing, leading to a variety of possible symptoms and pain.
Below are 10 things Nigerian women should know about Osteoporosis:
1. A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures. Eating disorders. Severely restricting food intake and being underweight weakens bone in both men and women.
2. Many people can live well with osteoporosis and avoid breaking bones in the first place. But if you have had fractures, it’s important to learn about the steps you can take to maintain a good quality of life.
3. There’s no cure for osteoporosis, but proper treatment can help protect and strengthen your bones. These treatments can help slow the breakdown of bone in your body, and some treatments can spur the growth of new bone.
4. Osteoporosis can be serious. Fractures can alter or threaten your life. A significant number of people have osteoporosis and have hip fractures die within one year of the fracture.
5. Osteoporotic bone breaks are most likely to occur in the hip, spine or wrist, but other bones can break too. In addition to causing permanent pain, osteoporosis causes some patients to lose height. When osteoporosis affects vertebrae, or the bones of the spine, it often leads to a stooped or hunched posture.
6. Walking as little as three to five miles a week can help build your bone health. For general health, most experts recommend that everyone get at least half an hour of moderate to vigorous exercise five times a week. Forty-five minutes to an hour is even better. This is why walking is good for osteoporosis.
7. Osteoporosis that is not treated can lead to serious bone breaks (fractures), especially in the hip and spine. One in three women is likely to have a fracture caused by osteoporosis in her lifetime. Hip fractures can cause serious pain and disability and require surgery. This is what happens if osteoporosis is not treated.
8. Sudden, severe back pain that gets worse when you are standing or walking with some relief when you lie down. Trouble twisting or bending your body, and pain when you do. Loss of height. This is osteoporosis pain feels like.
9. At some point, usually around age 35, women start to lose bone. While some bone is lost each year, the rate of bone loss increases dramatically in the five to 10 years after menopause. Then, for several years, the breakdown of bone occurs at a much greater pace than the building of new bone. This is when osteoporosis starts.
10. The two most commonly used calcium products are calcium carbonate and calcium citrate. Calcium carbonate supplements dissolve better in an acid environment, so they should be taken with a meal. Calcium citrate supplements can be taken any time because they do not need acid to dissolve. This is the best form of calcium to take for osteoporosis.
What to do to improve bone health
1. Get plenty of calcium and phosphorus to maintain healthy, strong bones and keep your muscles, nerves, and other cells functioning properly. This is what to do when you are diagnosed with osteoporosis.
2. Drinking enough water can keep the bones healthy and improve overall density. Proper hydration can also help keep the joints lubricated. Bone density and joint lubrication are key factors in preventing sports injuries like fractures, as well as conditions like osteoporosis.
Exercises good for osteoporosis
They include walking, dancing, low-impact aerobics, elliptical training machines, and stair climbing. These types of exercises work directly on the bones in your legs, hips and lower spine to slow mineral loss. They also provide cardiovascular benefits, which boost heart and circulatory system health.
Turmeric might help too
Turmeric helps to build and repair bone mass in the elderly, a new study reveals. Taking a supplement of the popular Indian spice improves bone density by up to seven per cent over six months, researchers found.
Eggs to the rescue
Eggs are loaded with protein and many essential nutrients including vitamin D. Intake of vitamin D is beneficial for your bone health. So, have eggs and make your bones healthier and stronger. Omega 3 fatty acids can be found in various ‘super-seeds’ such as pumpkin seeds and flaxseeds and in fish.
Best Diet to beat Osteoporosis
The safest strategy is eating a diet that is low in salt and rich in fresh and minimally processed whole grains, fruits, and vegetables. Include enough calcium and vitamin D from foods, and supplements if necessary, and be sure to limit caffeine and carbonated drinks.
Why Osteoporosis is higher in women
Women tend to have smaller, thinner bones than men.
Menopause decreases estrogen. This female hormone helps protect bone density. During menopause, estrogen levels drop, causing women to lose more bone density.
Some women can lose up to 20 percent of their bone density just seven years after menopause.
