Osteoporosis is a health condition that causes your bones to become weak and brittle. According to the World Health Organization (WHO), osteoporosis is a preventable disease, but it is important to incorporate healthy lifestyle choices from the start.
People at high risk of osteoporosis
According to Dr. Aashish Chaudhry - Director and Head of Orthopedics and Joint Replacement, Aakash Healthcare Centre, New Delhi (India), the risk of osteoporosis increases with age. Bone mass naturally peaks around the age of 30, after which bone density begins to decline gradually. In older people, this bone loss occurs more rapidly, especially in postmenopausal women due to a sharp drop in estrogen levels, a hormone that helps maintain bone strength.
Additionally, the body's ability to absorb calcium and produce vitamin D, both of which are essential for bone health, also declines with age, causing bones to become weaker. As a result, bones become weak, brittle, and more prone to fracture, especially in weight-bearing areas such as the hips, spine, and wrists.
Menopausal women and the risk of osteoporosis
Women should be aware that menopause, which marks the end of the menstrual cycle and involves hormonal changes, significantly increases the rate of bone loss and the risk of osteoporosis.
The decline in estrogen hormone, an inevitable process of menopause, is the cause of osteoporosis in women at this stage. In addition to its reproductive function, estrogen also acts as a natural protector and maintains bone health.
The lack of this hormone in postmenopausal women leads to decreased bone density, bone loss causing osteoporosis. Women can lose up to 20% of their bone density 5-7 years after menopause. The faster the rate of bone loss, the higher the risk of osteoporosis.
Lifestyle changes can help reduce your risk
Lifestyle changes play a huge role in maintaining overall health. Adopt a healthy diet that includes calcium-rich foods such as fresh fruits, vegetables and whole grains along with adequate vitamin D intake.
Vitamin D slows bone loss and reduces the risk of fractures, especially in older adults. Calcium and vitamin D both play an important role in preventing osteoporosis. Adequate vitamin D is needed for proper calcium absorption. Vitamin D is normally produced in the skin after exposure to sunlight. Also, avoid smoking and limit alcohol consumption. Be sure to exercise regularly, including weight lifting and strength training.
