Prevention of osteoporosis at 60

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Prevention of osteoporosis in 60 years: comprehensive guidance

Osteoporosis, often called a “quiet epidemic”, is a systemic disease of the skeleton, characterized by a decrease in bone mass and a violation of bone microarchitectonics, which leads to increased fragility of bones and, therefore, to an increase in the risk of fractures. Although osteoporosis can develop at any age, it is especially common among people over 60 years old, especially in women in postmenopause. The prevention of osteoporosis at this age is crucial for maintaining the quality of life, independence and reducing the risk of disability associated with fractures. This leadership will provide comprehensive information about various aspects of the prevention of osteoporosis after 60 years, covering diet, physical exercises, lifestyle, medical observation and drug therapy.

I. Understanding osteoporosis and risk factors at 60

Before delving into the prevention strategy, it is important to understand what osteoporosis is and which risk factors are most relevant for people aged 60 years and older.

  • Pathophysiology osteoporosis: Bone tissue is a dynamic structure that is constantly updated through the processes of resorption (destruction) of the old bone and the formation of a new one. Osteoporosis occurs when resorption rate exceeds the rate of formation, leading to a decrease in bone mass and weakening bones.
  • Age and osteoporosis: With age, natural aging processes lead to a decrease in the activity of osteoblasts (cells responsible for the formation of bone tissue) and an increase in the activity of osteoclasts (cells that destroy bone tissue). This leads to a gradual loss of bone mass.
  • Hormonal changes: In women, menopause is accompanied by a sharp decrease in the level of estrogen, hormone, which plays an important role in maintaining bone health. Estrogen deficiency accelerates bone resorption, significantly increasing the risk of osteoporosis. In men, testosterone levels are reduced with age, which can also contribute to the loss of bone mass, although to a lesser extent than in women.
  • Genetic predisposition: The family history of osteoporosis or thigh fractures increases the risk of developing this disease. Heredity plays a significant role in determining the peak bone mass achieved in youth, and the speed of loss of bone mass with age.
  • Life:
    • Insufficient consumption of calcium and vitamin D: Calcium is the main building material for bones, and vitamin D is necessary for its absorption. The insufficient consumption of these nutrients increases the risk of osteoporosis.
    • Low physical activity: Exercises, especially exercises with a load, stimulate the formation of bone tissue and help maintain bone mass. A sedentary lifestyle increases the risk of osteoporosis.
    • Smoking: Smoking negatively affects bone health, reducing bone mass and increasing the risk of fractures.
    • Alcohol abuse: Excessive alcohol consumption disrupts the formation of bone tissue and increases the risk of falls, which leads to fractures.
  • Medical conditions and medicines:
    • Some diseases: Rheumatoid arthritis, Crohn’s disease, celiac disease, hyperthyroidism and other diseases can increase the risk of osteoporosis.
    • Some drugs: Long -term use of corticosteroids (for example, prednisone), some anticonvulsant drugs and proton pump inhibitors (IPP) can have a negative effect on bone health.

II. Diet for the prevention of osteoporosis after 60 years: key nutrients and strategies

Proper nutrition plays a vital role in the prevention of osteoporosis at any age, but especially important after 60 years, when the body becomes less effective in mastering nutrients. Focus on ensuring sufficient consumption of calcium, vitamin D, protein and other important nutrients.

  • Calcium: the main construction unit
    • Recommended daily dose: People over 50 years old are recommended to consume 1200 mg of calcium per day.
    • Calcium food sources:
      • Dairy products: Milk, yogurt, cheese (choose low -fat foods or low -fat products).
      • Green sheet vegetables: Cabbage, spinach, broccoli.
      • Enriched products: Vegetable milk (soy, almond, oatmeal), tofu, orange juice, cereals.
      • Fish with bones: Sardins, salmon (canned).
      • Almond: A handful of almonds can provide a significant amount of calcium.
    • Calcium consumption tips:
      • Add yogurt or cheese to your dishes.
      • Use calcium enriched vegetable milk in coffee, tea and baking.
      • Turn on green leafy vegetables in each meal.
      • Choose calcias for breakfast.
  • Vitamin D: the key to the absorption of calcium
    • Recommended daily dose: People over 70 years old are recommended to consume 800 IU (international units) of vitamin D per day. People aged 51 to 70 years are usually recommended 600 IU. However, many experts recommend higher doses, especially for people with a risk of deficiency. It is recommended to consult a doctor to determine the optimal dose.
    • Food sources of vitamin D:
      • Fat fish: Salmon, tuna, scumbria.
      • Egg yolk: Contains a small amount of vitamin D.
      • Enriched products: Milk, cereals, orange juice.
    • Sunlight: The body produces vitamin D when exposed to sunlight. However, the amount of vitamin D produced by the skin depends on many factors, including the season, time of day, geographical breadth, skin color and the use of sunscreen.
    • Vitamin D supplements: In many cases, especially in the winter months or for people with limited stay in the sun, vitamin D additives are necessary to achieve an adequate level of vitamin D in the blood. Vitamin D3 (cholecalciferol) is usually a preferred form of additive.
  • Protein: Important to bone health
    • The role of protein: Protein is necessary for building and maintaining bone tissue. He also plays a role in restoring bones after fractures.
    • Recommended daily dose: Recommended protein consumption for the elderly is usually higher than for young adults, due to reducing the effectiveness of protein assimilation. It is recommended to consume 1.0-1.2 grams of protein per kilogram of body weight per day.
    • Squirrel food sources:
      • Low -fat meat: Chicken, turkey, fish.
      • Eggs: A great source of protein and other nutrients.
      • Dairy products: Moloko, yogurt, cheese.
      • Legumes: Beans, lentils, chickpeas.
      • Tofu and other soy products.
      • Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds.
  • Other important nutrients:
    • Vitamin K: It is necessary for the correct mineralization of bones. Contained in green leafy vegetables.
    • Magnesium: He plays a role in the formation of bone tissue. Contained in nuts, seeds, whole cereals and green leafy vegetables.
    • Phosphorus: It is important for the health of bones, but it should be consumed in moderate quantities, since an excess of phosphorus can violate the absorption of calcium. Contained in dairy products, meat and fish.
    • Zinc: Participates in the formation of bone tissue. Contained in meat, seafood, nuts and seeds.
    • Copper: Important for the formation of collagen, which is the main component of the bone matrix. Contained in nuts, seeds, seafood and whole cereals.
  • Nutrition strategies:
    • Plan for food: Plan your food meals in advance to make sure that you get a sufficient amount of necessary nutrients.
    • Read the labels: Carefully read the labels of products to determine the content of calcium, vitamin D and other important nutrients.
    • Prepare at home: Cooking at home allows you to control the ingredients and the size of the portions.
    • Contact the nutritionist: If you have any questions or fears about your diet, consult a nutritionist.

III. Exercise for the prevention of osteoporosis after 60 years: strengthening bones and preventing falls

Exercise is an important component of osteoporosis prevention after 60 years. Exercises with loads and exercises to strengthen muscles stimulate the formation of bone tissue, improve balance and coordination, reduce the risk of falls and, therefore, fractures.

  • Exercise with load:
    • How they work: Exercises with a load are exercises in which you work against gravity. They stimulate bone cells and contribute to an increase in bone mass.
    • Examples:
      • Walking: A simple and effective exercise that can be performed almost anywhere.
      • Running cowardly: A more intense exercise than walking, but also very effective for strengthening bones.
      • Dancing: A fun and exciting activity that is also an excellent exercise with a load.
      • Lifting up the stairs: Strengthens the bones and muscles of the legs.
      • Tennis: Strengthens the bones of the arms and legs.
    • Recommendations: Strive by 30 minutes of exercises with the load of average intensity for most days of the week.
  • Exercises for strengthening muscles (strength training):
    • How they work: Exercises to strengthen muscles strengthen the muscles that support the bones. Stronger muscles help improve balance, coordination and reduce the risk of falls.
    • Examples:
      • Lifting weights: Use dumbbells, bar or simulators.
      • Exercises with your own weight: Squats, push -ups, attacks.
      • Using elastic tapes: A great tool for strength training that can be used at home.
    • Recommendations: Perform exercises to strengthen the muscles at least twice a week, working on all basic muscle groups (legs, back, chest, shoulders, arms).
  • Exercises to improve balance and coordination:
    • Why are they important: Improving balance and coordination helps to reduce the risk of falls.
    • Examples:
      • Standing on one leg: A simple exercise that can be performed at any time.
      • Tai-you: The soft form of exercises that improves balance, coordination and flexibility.
      • Yoga: Improves balance, coordination, flexibility and strength.
      • Walking along the line: Walk in a straight line, putting one leg in front of the other.
    • Recommendations: Perform exercises to improve balance and coordination several times a week.
  • Important exercises tips:
    • Consult a doctor: Before you start any new exercise program, consult a doctor, especially if you have any health problems.
    • Start slowly: Start with small loads and gradually increase the intensity and duration of the exercises.
    • Warm up before training: Warm up before each training to prepare the muscles for the load.
    • Do stretching after training: Stretching helps to improve flexibility and reduce the risk of injuries.
    • Listen to your body: If you feel pain, stop the exercise.
    • Be consistent: Regular exercises – the key to strengthening bones and preventing falls.

IV. Lifestyle modifications for the prevention of osteoporosis after 60 years

In addition to diet and physical exercises, certain changes in lifestyle can significantly reduce the risk of osteoporosis and fractures after 60 years.

  • Stop smoking: Smoking negatively affects bone health, reducing bone mass and increasing the risk of fractures. Crossing smoking is one of the best ways to improve bone health and general health.
  • Limit alcohol use: Excessive alcohol consumption disrupts the formation of bone tissue and increases the risk of falls, which leads to fractures. Limit the use of alcohol to a moderate level (no more than one drink per day for women and no more than two drinks per day for men).
  • Downs prevention: The falls are the main cause of fractures in the elderly. Take measures to reduce the risk of falls:
    • Make the house: Remove all the items that you can stumble, such as rugs, wires and a mess.
    • Provide good lighting: Install sufficient lighting in all rooms, especially in corridors and stairs.
    • Use the handrails: Install the handrails in the bathroom and on the stairs.
    • Wear the right shoes: Wear shoes with a non -slip sole.
    • Check your vision regularly: Poor vision increases the risk of falls.
    • Consult a doctor: Discuss the doctor with a doctor that can increase the risk of falls.
    • Use auxiliary means: If it’s hard for you to walk, use a cane or walker.
  • Maintain healthy weight: Insufficient weight can increase the risk of osteoporosis, while overweight can increase the load on the joints and increase the risk of falls. Strive to maintain a healthy weight through a balanced diet and regular physical exercises.

V. Medical observation and screening for osteoporosis after 60 years

Regular medical observation and screening for osteoporosis are important for the early detection of the disease and the onset of appropriate treatment.

  • Densitometry (DXA scan): DXA scan is a painless and non-invasive method for measuring bone density. Usually measure the density of bone tissue in the spine and thigh.
    • Who is recommended screening:
      • All women aged 65 and older.
      • Women in postmenopause younger than 65, having risk factors of osteoporosis.
      • Men aged 70 and older.
      • Men younger than 70 years old with osteoporosis risk factors.
      • People with fractures after a slight injury.
      • People taking medications that can cause bone loss.
      • People with diseases that can increase the risk of osteoporosis.
    • Interpretation of the results of DXA scanning: The results of DXA scanning are expressed in the form of T-criterion, which compares the density of the patient’s bone tissue with the bone tissue density of healthy young people.
      • T -criteria from -1.0 and higher: normal bone density.
      • T -criteria from -1.0 to -2.5: osteopenia (decrease in bone mass).
      • T -criteria -2.5 and below: osteoporosis.
  • Risk assessment of fractures: In addition to DXA scanning, your doctor can use other tools for assessing the risk of fractures, such as FRAX (FRACTURE RISK ASSESSMENT TOOL). Frax takes into account various factors, such as age, gender, body mass index, family history of fractures, smoking, alcohol use, the use of corticosteroids and the presence of other diseases.
  • Regular visits to the doctor: Regularly visit a doctor to assess the condition of the bones, discuss risk factors, monitor the use of drugs and obtain recommendations on the lifestyle.
  • Blood tests: Your doctor may prescribe blood tests to determine the level of calcium, vitamin D and other indicators that can affect bone health.

VI. Drug therapy of osteoporosis after 60 years

If the diet, physical exercises and changes in lifestyle are not enough to prevent bone mass or reduce the risk of fractures, your doctor may prescribe drug therapy. There are various drugs for the treatment of osteoporosis, and the choice of a particular drug depends on individual factors, such as the degree of bone loss, risk of fractures and the general state of health.

  • Bisphosphonates: Bisphosphonates are the most commonly used drugs for the treatment of osteoporosis. They slow down bone resorption, which allows bones to recover and become stronger. Bisphosphonates can be taken orally (in the form of tablets) or intravenously (in the form of injections).
    • Examples: Alendronate (Fosamax), Rezedronate (Candinel), Ibandronate (Bonviva), Zoledronic acid (Aklasta).
    • Side effects: Bisphosphonates can cause side effects, such as stomach disorder, heartburn and, less often, jaw osteonecrosis (ony) and atypical thigh fractures.
  • Selective estrogen receptor modulators (SMER): SMER act like estrogen on bones, increasing the bone mass and reducing the risk of fractures.
    • Examples: Raloxifen (эvista).
    • Side effects: SMER can cause side effects, such as tides, deep vein thrombosis (TGV) and stroke.
  • Denosumab: Denosumab is a monoclonal antibody that blocks a protein that stimulates bone resorption. It is introduced subcutaneously twice a year.
    • Examples: Prolia.
    • Side effects: Denosumab can cause side effects, such as back pain, muscle pain, jaw osteonecrosis (ony) and atypical thigh fractures.
  • Teriparatid and Abaloparatid: Teriparaphyde and abalparacytide are analogues of parathyroid hormone (PTG), which stimulate the formation of new bone tissue. They are introduced subcutaneously daily.
    • Examples: Teriparatide (Forsteo), Ablaparatide (Timlos).
    • Side effects: Teriparaphyde and abalparastic can cause side effects, such as dizziness, nausea and hypercalcemia.
  • Romosozumab: Romososumab is a monoclonal antibody, which simultaneously stimulates the formation of bone tissue and suppresses bone resorption. It is introduced subcutaneously monthly.
    • Examples: Euteiti.
    • Side effects: Romososumab can cause side effects, such as myocardial infarction, stroke and osteonecrosis of the jaw (ONCH).
  • Important considerations on drug therapy:
    • Discuss with the doctor: Discuss with the doctor all the risks and advantages of each medicine before starting treatment.
    • Take the drugs correctly: Strictly follow the instructions of the doctor to take medicine.
    • Report side effects: Tell the doctor about any side effects that you experience.
    • Regular monitoring: Regularly visit a doctor to monitor the effectiveness of treatment and adjusting the dose of drugs if necessary.

VII. Alternative and additional therapy for the prevention of osteoporosis after 60 years

Although diet, physical exercises and drug therapy are the main components of the prevention and treatment of osteoporosis, some alternative and additional therapy can be useful in combination with traditional treatment methods.

  • Acupuncture: Some studies show that acupuncture can help improve bone density and reduce the pain associated with osteoporosis.
  • Herbs and additives: Some herbs and additives, such as red clover, soy and boron, can have a positive effect on bone health. However, it is necessary to be careful when using these products, as they can interact with other drugs or cause side effects. Always consult a doctor before taking any herbs or additives.
  • Massage: Massage can help improve blood circulation and reduce muscle pain, which can be useful for people with osteoporosis.
  • Meditation and relaxation: Stress can negatively affect bone health. Meditation and other relaxation techniques can help reduce stress levels and improve the general health.

VIII. Psychological aspects of osteoporosis after 60 years

Osteoporosis can have a significant effect on the psychological state of people, especially after fractures. It is important to consider the psychological aspects of this disease and provide support to people suffering from osteoporosis.

  • Fear of falls: People with osteoporosis can experience fear of falls, which can lead to limiting physical activity and social insulation.
  • Anxiety and depression: Osteoporosis and fractures can cause anxiety and depression.
  • Reducing the quality of life: Osteoporosis and fractures can reduce the quality of life, affecting the ability to perform everyday tasks and participate in social events.
  • The importance of support: It is important that people with osteoporosis receive support from family, friends, doctors and support groups. Psychological counseling can also be useful for overcoming fear, anxiety and depression.

IX. Conclusion: an active approach to the prevention of osteoporosis after 60 years

Prevention of osteoporosis after 60 years requires an active and integrated approach, including proper nutrition, regular physical exercises, changes in lifestyle, medical observation and drug therapy if necessary. The adoption of these measures can help strengthen the bones, reduce the risk of fractures and maintain the quality of life and independence in adulthood. It is important to remember that the prevention of osteoporosis is a long -term process that requires constant efforts and commitment to a healthy lifestyle. Regular consultations with a doctor, screening for osteoporosis and the timely start of treatment will help prevent serious complications and maintain bone health for many years. Do not wait for a fracture until a fracture occurs. Start taking care of the health of your bones today!

X. Future directions in the prevention and treatment of osteoporosis

Studies in the field of osteoporosis continue, and new methods of prevention and treatment appear. Some promising areas include:

  • Development of new drugs: New drugs are being developed that can stimulate bone formation and suppress bone resorption more effectively than existing drugs.
  • Using genetic tests: Genetic tests can help identify people with an increased risk of osteoporosis so that preventive measures can be started earlier.
  • Development of individual approaches to treatment: Given the individual risk factors and characteristics of the body, you can develop individual plans for the treatment of osteoporosis, which will be more effective and safe.
  • Using technology: The development of technology, such as wearable sensors and mobile applications, can help people monitor their health and adhere to a healthy lifestyle.

The combination of traditional and innovative approaches to the prevention and treatment of osteoporosis will allow older people to lead an active and healthy life, without fear of fractures and disability.

XI. Useful resources

Xii. Glossar

  • Ostoroblasts: Cells responsible for the formation of bone tissue.
  • Osteoclasts: Cells that destroy bone tissue.
  • Bone mass: The number of minerals in bone tissue.
  • Microarchitectonics of bone tissue: Bone structure and organization.
  • Fractures: Cracks or faults in the bones.
  • Resorption: The process of destruction of bone tissue.
  • Densitometry (DXA scan): The method of measuring bone density.
  • T-criteria: The indicator used to assess the bone density for DXA scanning.
  • Osteopenia: Reducing bone mass preceding osteoporosis.
  • Fraktur (fracture): Crack or rupture in the bone.
  • Parachite -gland hormone (PTG): A hormone that regulates the level of calcium in the blood and bones.
  • Bisphosphonates: A class of drugs used to treat osteoporosis, slowing bone resorption.
  • Selective estrogen receptor modulators (SMER): The class of drugs used to treat osteoporosis acting like an estrogen on bones.
  • Denosumab: Monoclonal antibodies used to treat osteoporosis, blocking protein, stimulating bone resorption.
  • FRAX (Fracture Risk Assessment Tool): Tool of risk assessment of fractures.
  • Osteonecrosis of the jaw (ONCH): A rare, but serious complication associated with some drugs for osteoporosis, leading to the destruction of the bone of the jaw.

By following this comprehensive guide and consulting with your healthcare provider, you can take proactive steps to prevent osteoporosis and maintain strong, healthy bones throughout your life after the age of 60.

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