Osteoporosis is a condition that affects our bones by causing them to decrease in density, making them weaker and more prone to fractures. This condition is most common in women over the age of 50. The most frequent fractures associated with osteoporosis are those that occur in the wrist, hip, and spine. Our bones are continually turning over, meaning they are in a constant state of regeneration, where old bone is broken down, and new bone is produced. However, as we age, the rate of old bone loss increases faster than our body’s ability to generate new bone, resulting in weakened bones.
There are several factors that can increase the risk of developing osteoporosis, such as smoking, excessive alcohol consumption, lack of physical activity, and poor nutrition. However, there are also measures we can take to maintain good bone health and prevent osteoporosis from developing.
One of the most crucial steps to preventing osteoporosis is to increase our intake of Vitamin D and Calcium. Both of these essential nutrients are critical for bone growth. While sunlight exposure is the primary source of Vitamin D, it’s not always feasible to rely on it year-round, especially in regions with less sunlight. Therefore, it’s essential to obtain these nutrients through other sources such as diet or supplements.
Eating more lean protein such as poultry, fish, eggs, and legumes is another way to strengthen our bones. Studies have shown that higher protein intake is associated with higher bone densities, making it an important addition to our diet.
Regular weight-bearing exercise is also crucial in promoting bone growth and slowing down bone loss. Any physical activity that requires us to be on our feet, such as walking, jogging, or climbing stairs, stimulates bone growth, and can help maintain bone density.
Lastly, it’s important to consider lifestyle changes such as quitting smoking and limiting alcohol consumption. These changes can decrease the risk of developing osteoporosis and improve overall bone health.
If you have been diagnosed with osteoporosis or are interested in improving your bone health, consider speaking with a physiotherapist. They can guide safe and effective exercises tailored to your needs and abilities, and answer any questions or concerns you may have. By taking these steps to maintain good bone health, we can help prevent the onset of osteoporosis and live healthier, happier lives.
If you would like to learn more or book your initial physiotherapy assessment along with treatment, book your appointment now.