How to prevent osteoporosis after 50

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How to prevent osteoporosis after 50: a guide to strengthen bones and a healthy life

I. Understanding osteoporosis: the essence of the problem

Osteoporosis, which literally means “porous bone”, is a systemic disease of the skeleton, characterized by a decrease in bone mass and a violation of bone microarchitectonics, which leads to an increase in the fragility of bones and increased risk of fractures. After 50 years, especially in women during menopause, the risk of osteoporosis develops significantly. This is due to hormonal changes, in particular, with a decrease in estrogen level, which plays an important role in maintaining bone density. However, osteoporosis is not an inevitable satellite of aging, and it can be successfully prevented and treated, taking active measures to strengthen bones and maintain a healthy lifestyle.

A. Bone fabric: dynamic process

The bone is a living fabric, constantly updated through two main processes: bone formation (the formation of new bone tissue by osteoblasts) and bone resorption (destruction of the old bone tissue with osteoclasts). In youth, bone formation prevails over bone resorption, which leads to an increase in bone mass and achieving peak bone mass, usually to 30 years. After this age, bone resorption gradually begins to prevail, which leads to a natural loss of bone mass with age. Osteoporosis develops when this loss becomes excessive and leads to significant bone weakness.

B. Risk factors of osteoporosis: Who should beware?

A number of factors increase the risk of osteoporosis. Knowing these factors allows you to take preventive measures on time. The main risk factors include:

  • Age: The risk of osteoporosis increases with age, especially after 50 years.

  • Floor: Women are more susceptible to osteoporosis than men, especially after menopause.

  • Menopause: A decrease in estrogen levels during menopause significantly accelerates the loss of bone mass. Early menopause (up to 45 years) or surgical removal of the ovaries also increase the risk.

  • Family history: If your parents or close relatives had osteoporosis or fractures with minor injuries, you have increased the risk of developing this disease.

  • Breed: White and Asian women have a higher risk of osteoporosis than women of other races.

  • Body size: People with a small physique and a low body weight have a higher risk, since they have less bone mass with which they begin.

  • Disadvantage of calcium and vitamin D: Calcium and vitamin D are the necessary nutrients for bone health. Insufficient consumption of these substances increases the risk of osteoporosis.

  • Lack of physical activity: Regular physical exercises, especially exercises with weight load, help strengthen the bones. A lack of physical activity leads to a loss of bone mass.

  • Smoking: Smoking negatively affects bone tissue and increases the risk of osteoporosis.

  • Excessive drinking: Excessive alcohol consumption can reduce bone mass and increase the risk of fractures.

  • Some diseases: Some diseases, such as rheumatoid arthritis, Crohn’s disease, celiac disease and hyperthyroidism, can increase the risk of osteoporosis.

  • Some drugs: Long -term use of some drugs, such as glucocorticosteroids (for example, prednisone), some anticonvulsant drugs and proton pump inhibitors (IPP) can increase the risk of osteoporosis.

C. Diagnostics of osteoporosis: how to find out about the condition of bones?

Osteoporosis often occurs asymptomatic until a fracture occurs. Therefore, early diagnosis is crucial.

  • Densitometry (Dexa scan): Densitometry, also known as a two -energy x -ray absorption (DEXA), is a gold standard for diagnosis of osteoporosis. This painless and non -invasive test measures the density of bone tissue in the lumbar spine and thigh. The results of DEXA scanning are presented in the form of a T-criterion that compares your bone density with the average bone density in healthy young people.

    • T-criteria:

      • +1 and above: normal bone density
      • From -1 to -2.5: osteopenia (decrease in bone density preceding osteoporosis)
      • -2.5 and below: osteoporosis

  • Frax’s vague: The FRAX (FRACTURE RISK Assessment Tool) is an online calculator that evaluates the risk of fractures for 10 years based on various factors, such as age, gender, body mass index, family history, smoking, use of alcohol, the use of glucocorticosteroids and the presence of rheumatoid arthritis.

  • Other methods: In some cases, other tests, such as radiography, CT and blood tests, can be prescribed to exclude other diseases that can affect bone tissue.

II. Key strategies for the prevention of osteoporosis after 50

Prevention of osteoporosis includes an integrated approach aimed at optimizing bone mass and reducing the risk of fractures. The main strategies include:

A. Proper nutrition: calcium, vitamin D and other important nutrients

  • Calcium: Calcium is the main building material for bones. The recommended daily dose of calcium for women over 50 and men over 70 is 1200 mg. Good calcium sources include:

    • Dairy products (milk, yogurt, cheese)
    • Leaf green vegetables (cabbage, spinach, broccoli)
    • Enriched products (juices, cereals, tofu)
    • Fish with bones (sardins, salmon)
    • Almond

    If it is difficult to get enough calcium from food, you can consider taking calcium additives. However, it is important to consult a doctor in order to determine the optimal dose and form of an additive, since excessive calcium consumption may be associated with some health risks. When choosing an additive, you should pay attention to the presence of vitamin D, which improves the absorption of calcium. It is also important to take calcium along with food in order to improve its absorption. Divide the daily dose of calcium into several techniques, since the body better absorbs small amounts of calcium at a time. Calcium citrate is better absorbed by people with low acidity of the stomach (for example, when taking proton pump inhibitors).

  • Vitamin D: Vitamin D is necessary for the absorption of calcium and maintaining bone health. The body produces vitamin D under the influence of sunlight, but many people experience vitamin D deficiency, especially in the winter months or if they spend little time outdoors. The recommended daily dose of vitamin D for adults is 600-800 IU (international units). Good sources of vitamin D include:

    • Fat fish (salmon, tuna, mackerel)
    • Egg yolks
    • Enriched products (milk, juices, cereals)
    • Vitamin D supplements

    A blood test can determine the level of vitamin D in your body. If you have a vitamin D deficiency, a doctor may recommend taking vitamin D additives. There are two main forms of vitamin D: D2 (ergocalciferol) and D3 (cholegalciferol). Vitamin D3 is usually considered more effective for increasing the level of vitamin D in the blood.

  • Other important nutrients: In addition to calcium and vitamin D, other nutrients are also important to bone health. These include:

    • Vitamin K: Vitamin K is involved in the formation and maintenance of bone tissue. Good sources of vitamin K include leaf green vegetables (cabbage, spinach, broccoli).

    • Magnesium: Magnesium is necessary for the absorption of calcium and maintaining bone health. Good sources of magnesium include nuts, seeds, whole grain products and green leafy vegetables.

    • Phosphorus: Phosphorus is an important component of bone tissue. Good sources of phosphorus include dairy products, meat, poultry, fish, eggs and nuts.

    • Protein: Protein is necessary for the construction and restoration of bone tissue. Make sure that you consume a sufficient amount of protein from various sources, such as meat, poultry, fish, eggs, dairy products, legumes and nuts.

    • Zinc and copper: These trace elements play an important role in the formation of bone tissue. Good sources of zinc and copper include seafood, meat, nuts, seeds and whole grains.

  • Diet, rich in fruits and vegetables: Fruits and vegetables contain vitamins, minerals and antioxidants, which are important for the overall health and health of bones.

  • Salt consumption restriction: Excessive salt consumption can lead to a loss of calcium in urine.

  • Caffeine consumption restriction: Excessive caffeine consumption can increase the removal of calcium in urine.

  • Avoid carbonated drinks: Some studies show that carbonated drinks can negatively affect bone density.

B. Physical activity: strengthening bones and balance

Regular physical exercises are an important component of the prevention of osteoporosis. Exercises help strengthen the bones, improve balance and coordination, and reduce the risk of falls.

  • Exercises with weight load: Exercises with weight load in which you work against gravity are especially effective for strengthening bones. These include:

    • Walking: Walking is a simple and affordable exercise that can help strengthen the bones of the legs and spine.

    • Running cowardly: Running a coward is a more intense exercise that has a greater effect on the bones.

    • Dancing: Dancing is a fun and effective exercise to strengthen bones and improve coordination.

    • Lifting up the stairs: Rising the stairs is a good exercise to strengthen the bones of the legs.

    • Weightlifting: Heavy athletics is an effective way to strengthen bones and muscles. If you are a beginner in heavy athletics, start with light weights and gradually increase the load. It is important to use the right technique to avoid injuries. Consult with a coach or physiotherapist to learn the right technique for performing exercises.

  • Resistance exercises: Resistance exercises, such as the use of elastic tapes or your own body weight, also help strengthen the bones and muscles.

  • Balance Exercise: Balance exercises, such as standing on one leg or tai-chi, help improve balance and coordination and reduce the risk of falls.

  • Flexibility: Stretching exercises help improve the flexibility and range of movements, which can also help reduce the risk of falls.

Try to perform at least 30 minutes of physical intensity exercises for most days of the week. Before you start a new exercise program, consult a doctor, especially if you have any health problems.

C. Prevention of falls: Prevention of fractures

Falls are the main cause of fractures in people with osteoporosis. Taking measures to prevent falls can significantly reduce the risk of fractures.

  • Improving the home environment:

    • Eliminate obstacles to the path, such as carpets, wires and furniture.
    • Provide good lighting in all rooms, especially at night.
    • Install the handrails in the bathroom and toilet.
    • Use non -slip mats in the bathroom and in the kitchen.
    • Keep objects that you often use on easily accessible shelves.

  • Testing vision and hearing: Problems with vision and hearing can increase the risk of falls. Regularly undergo examinations of vision and hearing and correct vision and hearing, if necessary.

  • Shoes: Wear comfortable and supportive shoes with non -slip soles. Avoid wearing slippers, high -heeled shoes and other shoes that can increase the risk of falls.

  • Medications: Some drugs can cause dizziness or drowsiness, which can increase the risk of falls. Discuss with the doctor all the medicines that you are taking, and find out if they can influence your balance.

  • Balance Exercise: Regular balance exercises, such as standing on one leg or tai-chi, help improve balance and coordination and reduce the risk of falls.

  • Using auxiliary devices: If you have problems with equilibrium or walking, use auxiliary devices, such as a cane or walker.

D. Refusal of bad habits: smoking and alcohol

  • Smoking: Smoking negatively affects bone tissue and increases the risk of osteoporosis. Refusal of smoking is one of the best ways to protect your bones.

  • Excessive drinking: Excessive alcohol consumption can reduce bone mass and increase the risk of fractures. Moderate drinking of alcohol is defined as no more than one alcoholic drink per day for women and no more than two alcoholic beverages per day for men.

E. Medication: when is it necessary?

In some cases, in addition to changing lifestyle, drug treatment may be required to prevent or treat osteoporosis. The decision on the need for drug treatment should be made by a doctor based on an assessment of your risk of fractures, bone density and other factors.

  • Bisphosphonates: Bisphosphonates are the most commonly used drugs for the treatment of osteoporosis. They slow down bone resorption and help increase the density of bone tissue. Examples of bisphosphonates include Alendronate (Fosamax), Risedronate (Aktonel), Ibandronate (Bonviva) and Zoledronic acid (advertising). Bisphosphonates can be taken in the form of tablets, which are taken weekly or monthly, or in the form of an intravenous injection, which is done once a year. It is important to take bisphosphonates in accordance with the doctor’s instructions in order to minimize the risk of side effects.

  • Denosumab (Prolia): Denosumab is a medicine that blocks the formation of osteoclasts, cells that destroy bone tissue. Denosumab is administered in the form of subcutaneous injection every six months.

  • Selective estrogen receptor modulators (SMER): SMER, such as Raloxifen (Evista), act as estrogen on bone tissue, helping to increase bone density. They can be prescribed to women during menopause, who have a risk of osteoporosis.

  • Teriparatid (Forsteo): Teriparaphyde is a form of parathyroid hormone, which stimulates bones. It is introduced in the form of subcutaneous injection once a day. Teriparaphyde is usually prescribed for people with severe osteoporosis or those who do not respond to other methods of treatment.

  • Romosozumab (Ivenity): Romososumab is a new medicine that blocks sclerostin, protein that suppresses bosoma. It is introduced in the form of subcutaneous injection once a month. Romososumab is usually prescribed for people with a high risk of fractures.

It is important to discuss with the doctor all possible options for treating osteoporosis and choose the most suitable option for you, given your individual circumstances and risks.

III. Monitoring and regular examinations: key to success

Regular examinations and monitoring of bone density help to evaluate the effectiveness of preventive measures and drug treatment and adjust them if necessary.

  • Regular dexa scanning: Regular DEXA scanning allow you to track changes in bone density over time and evaluate the effectiveness of preventive measures and drug treatment. The frequency of Dexa scanning depends on your risk of fractures and recommendations of the doctor. It is usually recommended to carry out DEXA scan every 1-2 years for people with osteoporosis and every 5 years for people with osteopenia.

  • Blood tests: Blood tests can help detect vitamin D deficiency and other diseases that can affect bone tissue.

  • Discussion with a doctor: Regularly discuss with your doctor your strategies for the prevention of osteoporosis and any changes in your health.

IV. Life with osteoporosis: adaptation and support

If you have been diagnosed with osteoporosis, it is important to take measures to manage this disease and reduce the risk of fractures.

  • Follow your nutrition and take additives: Make sure that you get enough calcium and vitamin D, and take additives, if necessary.

  • Regularly engage in physical exercises: Continue to engage in physical exercises to strengthen the bones and muscles.

  • Prevent falls: Take measures to prevent falls, such as improving the home environment and wearing comfortable shoes.

  • Discuss the doctor with medical treatment: Discuss with the doctor possible options for drug treatment of osteoporosis.

  • Support for support: Contact your friends, family or support groups for people with osteoporosis.

V. Additional recommendations and tips

  • Consult a doctor: Before making any significant changes to your diet or a program of exercises, consult a doctor.

  • Personalized approach: Prevention of osteoporosis is an individual process. Your doctor will help you develop a preventive plan that meets your needs and risks.

  • Be active: Stay active and involved in life. Do your favorite hobbies and spend time with friends and family.

  • Positive attitude: A positive attitude and active lifestyle will help you maintain health and well -being, despite the presence of osteoporosis.

Vi. Resources and information

There are many resources that can provide additional information about osteoporosis and its prevention:

Following these recommendations and supporting a healthy lifestyle, you can significantly reduce the risk of osteoporosis after 50 years and maintain the health and strength of your bones for many years. Remember that prevention is the best way to combat osteoporosis!

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