Being one of the most common bone disorders among the elderly, osteoporosis is characterized by a decreased bone density, resulting in more frequent fractures. Research in orthopedics has revealed effective ways to prevent the disease, five of which are mentioned below:
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1. Dietary changes.
Incorporating the right amount of calcium and Vitamin D in the diet from an early age can prove to be beneficial in enhancing bone health and preventing osteoporosis. Calcium is one of the most essential elements for bone synthesis as well as for the maintenance of bone health. Hypocalcemia, or low calcium levels in the blood, is the core cause of developing osteoporosis later on in life. Food sources that are rich in calcium include dairy products, soybeans and almonds. Vitamin D enables the absorption of calcium into the bloodstream and is abundantly found in foods such as salmon. Getting adequate sunlight also promotes Vitamin D synthesis in the body.
2. Exercise.
Regular weight-bearing and muscle-strengthening exercises are known to improve bone density and joint flexibility. Resistance exercises, such as calisthenics, improve bone strength because bones react to mechanical stress by enhancing their calcium uptake, resulting in a lower chance of developing osteoporosis. Yoga is another proven method to increase bone density and it also reduces the chances of falling and getting osteoporotic fractures by improving balance and coordination. According to a study conducted, all participants who practiced the correct yoga poses experienced significant betterment in bone strength, particularly in the vertebral column and pelvis, two regions most prone to get fractured by osteoporosis.
3. Quit smoking.
Smoking is detrimental to bone health in a number of ways. Firstly, cigarette smoke obstructs the hormone calcitonin which is responsible for promoting calcium deposition into the bone tissue. Smoking increases cortisol levels in the blood, which ultimately leads to gradual breakdown of bones. Hazardous chemicals in cigarette smoke damage the inner lining of blood vessels, leading to impaired blood supply to the bones and more frequent fractures. The American Academy of Orthopedic Surgeons states that smokers have a 40% greater risk of pelvic fractures than non-smokers. Nicotine present in tobacco smoke also decreases osteoblastic activity. Osteoblasts are cells that promote synthesis of bone tissue.
4. Avoid excess alcohol.
Long-term heavy alcohol consumption contributes to bone disorders, according to osteoporosis specialists. High alcohol levels in the blood result in decreased calcium absorption into the bloodstream. Alcohol further damages the liver, which plays a crucial role in Vitamin D activation. Moreover, alcohol adversely affects osteoblast function, slowing down bone remodeling as well as fracture healing. Chronic alcohol consumption has also been linked to an imbalance of hormones affecting bone health. Estrogen levels decline, leading to bone loss particularly in post-menopausal women. The levels of parathyroid hormone and cortisol rapidly increase. Both of these hormones reduce bone tissue synthesis and enhance osteoclastic activity, causing calcium and phosphorus to leave the bones.
5. Maintain a healthy weight.
Being both underweight and overweight can enhance the risk of developing osteoporosis and fractures. US researchers have discovered a close link between bone loss and obesity. According to a study conducted by Harvard Medical School, obese individuals have a greater fat content in their bone marrow. The bone marrow consists of osteoblasts as well, the cells responsible for new bone formation and strengthening of compact bones. With greater fat levels, the number of osteoblasts greatly declines, leading to more fragile bones. Most patients with osteoporosis have higher than normal levels of bone marrow fat. Maintaining your weight according to BMI reduces risk of fractures.
Start protecting your bones today.
Until Next Time,
Team Doctor ASKY!