Recently, on October 20, the World Osteoporosis Day was marked, which aims to raise awareness of the individual risk for bone health and introduce the public to prevention measures that include activities to prevent, detect and treat the disease.
What is osteoporosis?
Osteoporosis is a decrease in bone density that makes our bones weak and susceptible to fractures. The minerals calcium and phosphorus are responsible for their density and strength. If the body is not able to regulate the content of these minerals in our bones, the density of the bones decreases and they become more brittle, which leads to osteoporosis. In addition to the supply of minerals, the production of hormones such as parathyroid hormone, growth hormone, calcitonin, estrogen (women) and testosterone (men) is also important, as well as an adequate intake of vitamin D. It is estimated that worldwide osteoporosis causes almost nine million fractures a year, writes adiva .hr.
Every third woman, every fifth man
According to the World Osteoporosis Foundation, this disease is a growing global problem that crosses national borders. It especially affects people over the age of fifty, so one in three women and one in five men suffer from fractures.
The most common are fractures of the hip, vertebrae and forearm
These three fractures are the most common under the influence of osteoporosis. According to global estimates, in the next thirty years the incidence of hip fractures due to osteoporosis will increase by 310 percent in men and 240 percent in women.
The most common risk factors
- The natural course of aging because after the age of 30, bones naturally lose density
- Genetic inheritance (risk is higher if parents had osteoporosis)
- Smoking and excessive alcohol consumption
- Insufficient physical activity
- Inadequate intake of calcium in the body and lack of vitamin D
- Long-term use of corticosteroids
Prevention measures
It is important to be active every day. If you are healthy, regular physical activity is recommended - walking, dancing, training... Just 15 minutes of activity a day is enough. Regular exercise stimulates the formation of bone mass and increases bone density.
Eat foods rich in calcium. Eat green leafy vegetables, fermented dairy products such as yogurt or kefir every day. Enrich your diet with nuts, eat blue fish, dried fruit... Spend ten minutes in the sun to supply your body with vitamin D. It is also important to take in enough magnesium, which improves calcium absorption.
Avoid smoking, excessive alcohol consumption and watch your weight.
Bonus video:
