Preventing Osteoporosis Caring for Your Bone Health

Preventing Osteoporosis: Caring for Your Bone Health

Preventing osteoporosis is an essential component of general health care. This gives us the opportunity to build and maintain a strong and durable bone structure throughout our lives. Bones are the framework that supports our body, and to ensure that this foundation remains strong, we must pay special attention to preventive measures.

Osteoporosis is a common bone condition that particularly affects older people, but it can affect anyone. It is important to pay attention to your bone health from an early age to prevent the risk of developing osteoporosis throughout your life. In this article, we’ll explore essential information about osteoporosis prevention and ways you can keep your bones healthy.



  1. The Importance of Healthy Bones for Preventing Osteoporosis
  2. Risk Factors for Osteoporosis
  3. Food Rich in Calcium and Vitamin D
  4. Regular physical exercises for the preventing osteoporosis
  5. Bone Health Monitoring through Medical Consultations

The Importance of Healthy Bones for Preventing Osteoporosis

The importance of healthy bones within our body is deeply rooted in the fundamental support of life and vital functions. Bones, as the basic element of the skeleton, perform a variety of crucial roles that contribute to the proper functioning of the entire body.

First, bones provide the structure and strength needed to support the entire body. This skeletal structure is not just a static frame; it participates in supporting movements, maintaining posture and providing the necessary stability for all our daily activities. Without a solid skeleton, the proper functioning of the body would be severely impaired.

Another essential function of bones is to protect delicate internal organs. The skull, spine, and ribs are examples of bony structures that act as a protective barrier for the brain, spinal cord, lungs, and other vital organs. Bones thus provide a protective shield against trauma and injury that could affect the internal system.

Bones also play a significant role in blood production. Bone marrow, found inside the bones, is responsible for the production of blood cells such as red blood cells, white blood cells, and platelets. These blood cells are essential for carrying oxygen, fighting infection and stopping bleeding, underscoring the importance of bone health for the efficient functioning of the circulatory system.

In the context of osteoporosis, it is vital to focus on bone density and bone quality. Osteoporosis affects these aspects, causing a gradual loss of bone density and increased bone fragility. This vulnerability to fractures and other complications becomes a major concern for the overall health of the individual.

Preventing Osteoporosis Caring for Your Bone Health

Risk Factors for Osteoporosis

There are certain factors that can increase the likelihood of developing osteoporosis, including older age, female gender, family history, low levels of sex hormones, a diet low in calcium and vitamin D, smoking, and excessive alcohol consumption. The identification of these risk factors is crucial for the implementation of preventive measures.

Food Rich in Calcium and Vitamin D

Calcium and vitamin D are a pair of essential nutrients with a crucial role in maintaining bone health. These two compounds work in symbiosis to ensure optimal bone density and prevent the risk of osteoporosis.

1. Calcium – The Solid Foundation of Bones

Calcium is the main mineral involved in the formation and maintenance of bone structure. More than 99% of calcium in the body is found in bones and teeth, giving them the strength they need. A diet rich in calcium is crucial for ensuring the intake needed for bone maintenance. Excellent sources of calcium include:

  • Dairy products: Milk, yogurt and cheese are rich sources of easily assimilable calcium. Choose low-fat options for a healthy intake.
  • Green Leafy Vegetables: Broccoli, kale, spinach and other green leafy vegetables provide calcium and other essential nutrients.
  • Nuts and Seeds: Almonds, sesame seeds and chia seeds are good sources of calcium, while also providing healthy fats and other beneficial nutrients.
  • Fish: Certain types of fish, such as salmon and sardines, are an excellent source of calcium.


2. Vitamin D – The Bright Source for Healthy Bones

Vitamin D is essential for the efficient absorption and use of calcium in the body. This vitamin can be synthesized in the skin under the influence of sunlight, and an adequate level of sun exposure is crucial to ensure optimal production of vitamin D. Sources of vitamin D include:

  • Sun Exposure: Spending time outdoors during the day, especially during sunny periods, stimulates the skin’s natural production of vitamin D.
  • Fatty Fish: Salmon, tuna and sardines are not only good sources of calcium, but also of vitamin D.

Preventing Osteoporosis Caring for Your Bone Health

Regular physical exercises for preventing osteoporosis

Regular physical activity is an essential component in promoting bone health and preventing osteoporosis. This practice not only strengthens the bone structure, but also contributes to the maintenance of general health and vitality. Next, we’ll explore the ways in which regular exercise becomes an important ally in maintaining bone health.

  • Swimming – Low Impact Physical Activity

Swimming is an excellent option for those looking for a physical activity with little impact on the joints, but which still offers considerable benefits for bone health. During swimming, all muscle groups are engaged, and the movements in the water provide resistance, helping to strengthen the bones without exposing the body to impact stress.

  • Weight Training – Building Bone Mass

Weight training, such as lifting weights or barbell exercises, are effective ways to build muscle mass and thereby stimulate bone density. These exercises stress the bones in a controlled and progressive way, improving their strength and functionality.

  • Variation and Consistency – The Keys to Success

To maximize the benefits of exercise on bone health, it is important to take a varied approach and maintain consistency in our fitness program. Combining low-impact and high-intensity activities, as well as alternating between cardio and strength training, contributes to a complex stimulus for bone remodeling.


Bone Health Monitoring through Medical Consultations

Regular doctor visits are essential for monitoring bone health and early detection of potential problems. Bone density tests offer crucial insights into bone health, guiding decisions for osteoporosis prevention or treatment.

Natural remedies for osteoporosis

Natural remedies for osteoporosis

In addition to medical treatments and surgeries, there are also natural remedies for osteoporosis. These natural treatments can help you to reduce the pain and negative effects of the disease.

It is well known that Osteoporosis has no symptoms and does not hurt. This represents only an increased risk of fracture. Problems arise from the moment a fracture occurs.

These are just a few natural remedies for osteoporosis that you can try at home.


  1. Reduce your salt intake
  2. Do not smoke
  3. Reduce alcohol consumption
  4. Consume caffeine in moderate amounts
  5. Be careful with sour juices
  6. Organic silicon
  7. Vitamin D
  8. Vitamin K
  9. Natural sources of copper
  10. Rich sources of manganese


Reduce your salt intake

The impact of salt on osteoporosis is uncertain, but there appears to be a relationship between high sodium intake and bone loss, especially in people with high blood pressure. In general, salt increases the amount of calcium excreted in urine and sweat, which can lead to further bone loss in people with calcium deficiency.


Do not smoke

Smoking prevents the healing of fractures and reduces the body’s ability to generate bone. When you quit smoking, you instantly increase your bone strength and ability to recover from an accident.


Reduce alcohol consumption

Drinking up to two glasses a day for men and one for women can even help prevent fractures. Exceeding this amount every day on the one hand reduces the absorption of calcium, on the other hand depletes existing reserves and, in addition, reduces the level of hormones such as estrogen, important for bone generation.


Consume caffeine in moderate amounts

It is well known that this substance, whether it comes from tea, coffee, chocolate, etc., interferes with calcium absorption. Moderation is the most appropriate. For those who have a good level of calcium in their body, 300 milligrams of caffeine a day (which is a cup of coffee or two cups of tea) should not cause them problems.


Be careful with sour juices

A high intake of cola, whether decaffeinated, dietary or normal, has been linked to an increased risk of bone thinning, according to a major 2006 study. However, it is unclear, however, whether the juice actually causes bone loss. Some experts attribute the fact that people who drink a lot of sour juice tend to consume less milk.


Organic silicon

It is an excellent support for bones and connective tissue, the degradation of the latter causing the loss of skin elasticity. All the elastic tissues that make up the bones, tendons, ligaments, blood vessels are made of a real matrix of silicon, to which the other elements are then fixed.


Vitamin D

It helps your body to absorb, retain and use calcium. The best source of vitamin D is sunlight, and in terms of food, it is found in milk, orange juice, cereals, etc.


Vitamin K

It slows down bone aging and accelerates the healing of bone lesions. Moreover, it is an essential nutrient that helps you to prevent bleeding, skin conditions, reduces the risk of heart attack and helps you to restore the epidermis after surgery. The richest sources of vitamin K are: parsley, spinach, lettuce, broccoli, wheat germ, olive oil, green tea, etc.


Natural sources of copper

These are found in: seafood, nuts, cereals, mushrooms.


Rich sources of manganese

You can find them in foods such as: almonds, pineapple, spinach, sweet potatoes.


Osteoporosis: causes, symptoms and treatment

Osteoporosis is a condition of the skeletal system. The bones become fragile, so that even a slight fall or reflexes or daily activities, such as coughing or bending, can cause a fracture. Most often, fractures occur in the wrist, hip or spine.

Osteoporosis can occur in people of any age, but is more common in adults after the age of 50, the most affected being women after menopause. The symptoms of the disease are very subtle, so the disease progresses and causes an increased risk of fractures, during routine activities. The most common fractures occur in the ribs and bones of the wrists, as well as in the spine, but also in the bones of the hip and femur.

Below you can learn more about the symptoms of the disease, the causes and the treatment to be followed to avoid complications and regain, to some extent, worry-free mobility.


  1. Causes
  2. Symptoms
  3. Treatment

What are the causes of Osteoporosis?

The causes of osteoporosis are only partially known. It is well known that a poor calcium intake can be one of the triggers, but it is far from the only one. Osteoporosis occurs as a result of a combination of factors. Possible causes of osteoporosis include the following:

  • some medical conditions, such as hyperthyroidism;
  • the use of certain drugs, especially in the class of corticosteroids, as long-term therapy;
  • menopause is considered a trigger for osteoporosis, by decreasing the secretion of estrogen and other hormones, the loss of bone mass is more intense, but this singular fact does not necessarily lead to osteoporosis;
  • men, in turn, lose bone tissue, also around the age of 50, but at a slower pace than women, and somewhere around the age of 65-70,
  • women and men have a declining rate of bone density almost identical;
  • parents’ history of osteoporosis increases the risk of developing this disease, which shows that the condition also has a genetic component;
  • poor nutrition, combined with physical inactivity, is a factor that aggravates the process of bone demineralization;
  • smoking increases the risk of demineralization, because it has an inhibitory effect on cell regeneration, including that of bone tissue, but also because it blocks the mechanism by which estrogen / testosterone mobilizes calcium deposition in bones;
  • a low body weight, a low height and a bone structure with small and thin bones favor the disease;
  • age is another element that must be taken into account, the risk of this chronic demineralization being real only after 50 years;
  • calcium deficiency, combined with a vitamin D deficiency, contributes to the onset of osteoporosis;
  • some diseases can lead to bone loss, from genetic diseases (cystic fibrosis) and digestive diseases to multiple myeloma or an aberrant metabolism of calcium and phosphorus;
  • alcoholism is another factor that maintains the processes of accelerated bone demineralization.


What are the symptoms of Osteoporosis?

The disease is rarely felt in the early stages. In general, the diagnosis is made only after hip, spine or wrist problems occur. However, there are a number of signs and symptoms that may indicate the onset of bone loss. These include:

  • Gum retraction – this problem occurs if the mandible loses bone mass. The dentist can detect this;
  • Weakening of the hand – experiments performed on postmenopausal women revealed that the weakening of the hand is associated with a lower degree of bone mineralization. In other words, if the loved one can no longer hold the same hand as before, it is possible to develop osteoporosis;
  • Weakening and / or brittle nails – on the one hand, nail health can indicate a problem with the skeletal system. On the other hand, nails can also be affected by factors such as gardening or swimming.
  • In addition, if a close relative has osteoporosis, there is a higher risk of developing the disease, in which case an early consultation is recommended, in which it will be possible to detect the disease at an early stage.


When osteoporosis reaches the late stages, more obvious symptoms appear, such as:

  • Loss of height – compression of the spine can lead to a loss of height. This is one of the most obvious symptoms of osteoporosis;
  • The appearance of fracture – is the most common sign of fragile bones. Fractures can occur as a result of a fall or against the background of minor movements, such as lifting the leg to walk or shopping;
  • Back or neck pain – as a result of compression of the vertebral column, nerves are affected and so the pain occurs. This can range from mild discomfort to exhausting pain;
  • An incorrect posture.


What is the treatment of Osteoporosis?

Treatment for osteoporosis aims to reduce the risk of fracture. If the disease is discovered early, medications can be given to maintain bone density. Additional forms of treatment will help slow the progression of the disease, reduce disability and partial recovery of mobility. Below you can read about the most used forms of treatment in osteoporosis.

Administration of bisphosphonates
If there is a risk of fracture in the next 10 years, your doctor will recommend bisphosphonate therapy. They slow down bone degradation, reduce pain and prevent abnormal increases in blood calcium levels. Overall, these drugs help in recovery and strengthen bones, improving the quality of life in the long run.

Although they are the most prescribed drugs, bisphosphonates have some side effects. These include abdominal pain, nausea and a burning sensation. To limit these effects, it is advisable to administer the drugs according to the doctor’s instructions.

Hormone therapy
It is especially indicated in cases of early osteoporosis. Women can be given estrogen to maintain bone density. Among the shortcomings of these drugs is a higher risk of blood clots, endometrial cancer and heart disease.

In men, osteoporosis can occur as a result of low testosterone levels. Testosterone replacement therapy can help relieve the symptoms associated with osteoporosis.


Usually, the physical therapist works with the patient to develop a personalized exercise plan, which includes weight exercises, such as walking and tennis, and exercises to strengthen muscles and bones, such as weightlifting. .

Adapted exercises will also help correct an inappropriate posture. Improper posture leads to the formation of a rounded area in the upper back. This can increase the risk of spinal fractures.

In addition to specific exercises to relieve the symptoms associated with osteoporosis, physiotherapy can help to perform daily activities that can cause problems for the patient, such as getting out of bed or stool.

If the drug treatment is not effective or if the osteoporosis is in an advanced stage, in which the loved one cannot perform light tasks, such as cleaning or walking, the doctor may recommend surgery.

The main intervention indicated in osteoporosis is vertebroplasty. This is a minimally invasive procedure, used to strengthen vertebrae with compression fractures, which occur frequently in patients with osteoporosis. The procedure involves injecting an acrylic compound into the collateral vertebrae to help stabilize the weakened bone. The treatment of each vertebra lasts about an hour and is performed under local anesthesia.

After the intervention, the pain occurs in 70-90% of cases and, in the absence of complications, the patient is released from the hospital on the same day. To reduce pain, your doctor recommends anti-inflammatory drugs.

If there are spinal fractures, cypoplasty is recommended for correction. This is a minimally invasive procedure, recommended to restore the height of the vertebrae and to stabilize weakened bones. It is especially recommended for patients who have had spine fractures in the last 2-4 months.

The intervention consists in making a small incision, through which a balloon catheter is inserted into the vertebra. The balloon is slightly inflated to lift the compressed vertebra, then deflated. The vertebra is injected with a cementitious material, which hardens quickly. The procedure is performed at the hospital, under local anesthesia, and after the intervention, the person can go home. The pain may persist for up to two days, but intense activities, such as lifting relatively heavy objects (eg shopping bags), are not recommended for at least six weeks.

Naturist treatment
Naturist treatment is recommended as a supplement to drug treatment and / or physiotherapy. Applying essential oils on painful areas can help soothe. Also, taking natural supplements can help relieve symptoms. These should only be taken with your doctor’s instructions. Thus, it is recommended:

  • Magnesium (500 mg / day) – helps metabolize calcium;
  • Calcium (1,000 mg / day) – in the form of calcium citrate, is much more easily absorbed by the body;
  • Vitamin D3 (5,000 IU / day) – improves calcium absorption;
  • Vitamin K2 (100 mcg / day) – contributes to the formation of the protein involved in bone formation;
  • Strontium (680 mg / day) – helps to improve bone density.