Osteoporosis, the silent disease, can shorten your life – here's how one can prevent fractures and keep your bones healthy

Since there are often no symptoms until the primary fracture occurs, osteoporosis is taken into account a silent illness. Some call it a silent killer.

Osteoporosis is a bone disease characterised by reduced bone density and strength, leading to brittle, brittle bones that increase the danger of fractures, particularly within the spine, hips and wrists.

The National Osteoporosis Foundation estimates this More than 10 million Americans suffer from osteoporosis. Another 43 million have low bone mass, which is the precursor to osteoporosis. It is estimated that the variety of adults with osteoporosis or low bone mass will increase by 2030 by greater than 30% to 71 million.

Reasons for the rise include lifestyle problems, particularly smoking, lack of exercise and alcohol abuse. Our aging population and the inadequate attention paid to this disease are also the rationale for increasing osteoporosis.

If you're older, reading these statistics might be discouraging. But how orthopedic specialists who’ve studied With this disease, we all know that osteoporosis is just not inevitable. The key to healthy bones for all times is taking a number of easy preventive measures – and the earlier the higher.

Although symptoms will not be apparent early on, certain signs indicate that your bones have gotten weaker. The most serious complications of osteoporosis are fractionswhich might result in chronic pain, hospitalization, disability, depression, reduced quality of life and increased mortality. Causes osteoporosis worldwide almost 9 million fractures per 12 months. That's one osteoporotic fracture every three seconds.

Loss of height, back pain

Minor impacts or falls could cause fractures, especially to the hip, wrist or spine. This sort of fracture is common the primary sign of the disease.

If you notice that you simply are getting smaller, compression fractures of the spine could possibly be the cause; that can be the case a standard symptom of osteoporosis.

Although it’s typical for most individuals to lose height as they age—about 1 to 1½ inches (2.5 to three.8 centimeters) over their lifetime—those with osteoporosis have done so multiple spinal fractures could lose 2 to three inches or more in a single relatively quick timeframe.

A slouched posture or noticeable changes in posture can result in a hunched back, which could possibly be an indication that your spine is broken becomes weaker and loses density.

Persistent back pain is one other indicator – this can be the result tiny fractures or compression of the spine.

Calcium and Vitamin D

Osteoporosis can’t be completely cured, but certain lifestyle and dietary aspects can reduce your risk.

Calcium and vitamin D are essential for bone health. Calcium helps maintain strong bones, while vitamin D supports calcium absorption. Women over 50 and men over 70 should eat no less than 1,200 milligrams of calcium every day from food and, if mandatory, dietary supplements.

The easy option to eat calcium is through dairy products. Milk, yogurt and cheese are among the many richest sources. One cup of milk provides about 300 milligrams of calcium, 1 / 4 of the every day requirement. If you’re vegan, calcium is present in lots of plant foodsincluding soy, beans, peas, lentils, oranges, almonds and dark leafy greens.

Adults should eat two to a few servings of calcium-rich foods every day. Consuming it throughout the day with meals helps improve absorption.

Vitamin D is especially obtained from dietary supplements Sunlight, which is the simplest way to get the really helpful dose. Your body produces enough vitamin D once you expose your arms, legs and face to direct sunlight for 10 to half-hour between 10 a.m. and three p.m. two to thrice per week.

Although it's best to wear short-sleeved shirts and shorts during this short period, it's okay to wear sunglasses and apply sunscreen to your face. Sunlight through a window is not going to have the identical effect – Glass reduces the absorption of UV rays mandatory for vitamin D production. People with darker skin or those that live in less sunny regions might have more sunlight to realize the identical effect.

If a health care provider has diagnosed you with osteoporosis, it is feasible that the calcium and vitamin D you get from weight loss plan and sun exposure alone aren’t enough. You should ask your doctor for those who need medication.

Dancing, jogging, lifting weights and avoiding alcohol

Regular exercise is a superb activity that may do that help prevent osteoporosis. Stress-bearing exercises resembling brisk walking, jogging and dancing are possible ideal for increasing bone density. strength training, resembling lifting weightscontributes to stability and adaptability, reducing the danger of falls.

Aim for half-hour of weight-bearing exercise no less than 4 days per week, combined with muscle-strengthening exercises no less than twice per week.

Especially for ladies who’re losing bone density during and after menopauseRegular exercise is crucial. Exercising before menopause reduces the danger of osteoporosis later in life.

And avoid harmful habits – smoking and Heavy alcohol consumption can weaken bone density and increase the danger of fractures.

Fall prevention strategies and balance training are critical might help reduce the danger of fractures.

Screening and treatment

Women should start osteoporosis screening at age 65, based on the US Preventive Services Task Force. Men should consider screening if You have risk aspects for osteoporosisThese include smoking, alcohol abuse, some chronic diseases resembling diabetes and old age. Men over 70 are at higher risk.

Medical imaging resembling Bone density scan and X-rays of the spine might help confirm osteoporosis and detect compression fractures. These basic tests, combined with age and medical history, are enough to make a transparent diagnosis.

Treating osteoporosis is a long-term process that requires ongoing commitment to lifestyle changes. Recognizing the early warning signs and making these proactive lifestyle changes is step one to stopping the disease and keeping your bones healthy.