Apr 22 2024
4 mins read

5 Steps for Osteoporosis Prevention and Maintaining Strong Bones

Strong bones are essential for physical activity. Osteoporosis is a disease that makes bones weak and brittle, increasing the risk of fractures. Some ways to prevent osteoporosis include eating foods rich in protein, calcium, and vitamin D. There are also some things you need to do to prevent osteoporosis, but it is important for you to know the symptoms of osteoporosis.

Identify the Symptoms of Osteoporosis

Osteoporosis is a bone disease that makes bones brittle and prone to fractures. Symptoms of osteoporosis usually do not appear until the bones become very brittle. Here are some common symptoms of osteoporosis:

  • Brittle nails
  • Bone pain
  • Height loss
  • Back pain
  • Neck pain
  • Slouching posture

If you experience any of the symptoms mentioned above, do not ignore them and consult a doctor immediately.

Steps for Preventing Osteoporosis

Strong and healthy bones are essential for being able to move freely and independently, especially as you age. However, as you get older, your risk of developing osteoporosis also increases. Therefore, it is important to start preventing osteoporosis early. Here are some tips you can do:

  1. Exercise Regularly

    At the age of 30, bone density reaches its peak. After the age of 30, bone density will naturally begin to decline. Therefore, it is important to stay active and exercise to maintain bone density.

    Exercises that are good for preventing osteoporosis are weight-bearing exercises such as walking, running, jumping, and weight lifting. These types of exercises can help strengthen bones and muscles.

  2. Eat Calcium-Rich Foods

    Calcium is an important nutrient for maintaining bone health. Calcium helps to form and strengthen bones. The daily calcium requirement for adults is 1,000 mg for ages 18-50 and 1,200 mg for ages 50 and older.

    You can meet your calcium needs and prevent osteoporosis by eating foods rich in calcium, such as:

    • Low-fat dairy products, such as milk, yoghourt, and cheese.
    • Nuts, such as almonds, cashews, and walnuts.
    • Green vegetables such as broccoli, spinach, and kale.
    • Salmon and canned sardines.
    • Soybean products such as tofu and tempeh.

  3. Ensure Adequate Protein Intake

    Adequate protein intake can help with the formation and maintenance of strong bones. Low protein intake can interfere with calcium absorption and bone formation. This can increase the risk of osteoporosis.

    For osteoporosis prevention, ensure that your protein intake is adequate. You can meet your protein needs by eating good sources of protein, such as fish, meat, eggs, cheese, and milk.

  4. Meet Your Vitamin D Needs

    Vitamin D helps the body absorb calcium and strengthen bones. You can get vitamin D from exposure to sunlight, food, or supplements.

    The daily vitamin D requirement varies depending on your age. For ages 51-70, it is 600 international units (IU), and it increases to 800 IU after age 70. You can meet your needs from good sources of vitamin D such as salmon and tuna, mushrooms, and eggs.

  5. Maintain a Healthy Body Weight

    Bones need body mass to support them, so people who are underweight are actually at risk of developing osteopenia and osteoporosis.

    Osteopenia is a condition in which bones become brittle, but not yet severe enough to be called osteoporosis. Osteoporosis, on the other hand, is a condition in which bones become very brittle and prone to fractures.

    Detecting Osteoporosis can be done through several methods:

    1. Bone density examination using a DEXA scanner.
    2. X-ray imaging.
    3. Scanning with CT-scan or MRI.
    4. Blood tests, to check the calcium levels in the blood, alkaline phosphatase levels, and Calcitriol hormone levels.

Osteoporosis prevention should be done as early as possible. If you have risk factors for osteoporosis, such as a family history of osteoporosis, you should consult a doctor for treatment. The orthopedic specialist doctors at IHH Healthcare Malaysia are ready to help you with the right consultation and treatment.