What is Osteoporosis?
Osteoporosis is a condition that weakens the bones, making them fragile and more likely to fracture. It commonly affects the hip, spine, and wrist. Osteoporosis is often referred to as a “silent disease” which can progress without any symptoms until a bone is broken.
Who is at risk?
Osteoporosis can affect people of all backgrounds, but certain factors increase the likelihood of developing it. This includes a family history of fractures, poor nutrition, lack of physical activity, smoking, excessive alcohol consumption, and prolonged use of specific medications. Gender is also a key factor. Women are at a higher risk due to a rapid decline in estrogen levels after menopause, while men tend to lose bone density more gradually with age.
How can it be prevented?
Preventing osteoporosis involves a combination of healthy nutrition and regular exercise. A diet rich in calcium (found in dairy products such as milk, yoghurt, and cheese) and vitamin D (found in foods such as salmon, tuna, egg yolk) supports better bone health.
Exercise is also essential. Engaging in a minimum of 30 minutes of weight bearing and resistance training helps increase bone density and strengthen the musculoskeletal system. Additionally, incorporating balance exercises can reduce the risk of falls. This is especially important for individuals already diagnosed with or are at risk of osteoporosis.