Osteoporosis means “bones with holes” in Greek. It happens when the bones lose minerals like calcium faster than the body can put them back in. They get less dense, weaker, and easier to break.
Most people don’t know they have osteoporosis until they break a bone because there aren’t usually any warning signs or symptoms. Because of this, osteoporosis is often referred to as a “silent disease.” Osteoporosis is more common in middle-aged and older women, though some men also get it.
If you have Osteoporosis, making Changes to Your Lifestyle and Getting Massage Therapy Surrey can stop you from losing more bone and lower your risk of breaking a bone.
Some Things that can cause Osteoporosis:
There are a lot of things that can make you more likely to get osteoporosis. These things are:
- Age: Osteoporosis is most common in older adults and the elderly. This is because as we get older, our bones start to lose density on their own.
- Gender: Osteoporosis is more likely to happen to women, especially European and Asian women.
- Family history: If people in your family have had osteoporosis, this could mean that low bone density runs in the family, making you more likely to get it.
- Size of the body frame: People with smaller bodies lose less bone mass as they age, making them more likely to get osteoporosis.
- Levels of sex hormones. If your levels of oestrogen and testosterone drop, you may be more likely to get osteoporosis. As women go through menopause, their oestrogen levels go down, and as men age, their testosterone levels go down. Also, treatment for prostate cancer can lower testosterone levels, and treatment for breast cancer can do the same for oestrogen levels.
- Thyroid problems: An increase in the thyroid hormone can cause bone loss, whether it comes from a thyroid that works too much or from thyroid medicine for a thyroid that works too little.
- Other medical conditions: Conditions like overactive parathyroid, overactive adrenal glands, celiac disease, inflammatory bowel disease, kidney disease, liver disease, cancer, lupus, multiple myeloma, and rheumatoid arthritis are linked to a higher risk of osteoporosis.
- Low calcium: If you don’t get enough calcium, especially over a long period of time, it can lead to low bone density and early bone loss.
- Gastrointestinal surgery: Surgery that makes your stomach or intestines smaller also makes it harder for your body to absorb nutrients like calcium, which can make you more likely to get osteoporosis.
- Using steroids: Taking corticosteroid drugs like prednisone and cortisone for a long time can stop bones from getting stronger.
- Other drugs: Drugs used to treat seizures, cancer, acid reflux, and rejection of a transplant have also been found to raise the risk of osteoporosis.
- If you smoke, you may take in less calcium from the food you eat. This makes you more likely to have low bone density.
- Drinking too much alcohol: Having more than two alcoholic drinks a day on a regular basis can make you more likely to get osteoporosis.
Sitting around too much: Walking, running, jumping, dancing, and lifting weights are all good for bone health. You may be more likely to get osteoporosis if you don’t do these things on a regular basis and live a sedentary lifestyle.
Calcium-Rich Diet and Osteoporosis
To build and keep strong, healthy bones, it’s important to eat a healthy, balanced diet with a variety of foods and the right amount of calcium. If your blood doesn’t have enough calcium, your body will take it from your bones. To keep your bone density, it’s important to make sure you get enough calcium in your diet.
The average Australian adult should eat 1,000 mg of calcium every day, according to the government. Women who have gone through menopause and men over the age of 70 should get 1,300 mg of calcium every day. Children need up to 1,300 mg of calcium per day, depending on how old they are.
Make Changes to your Life to Protect yourself from Osteoporosis
Follow what your doctor tells you, but here are some general suggestions for changes to your lifestyle:
- Don’t smoke. People who smoke have less bone density than people who don’t smoke.
- Get some sun. Your skin needs to be exposed to the sun most days of the week for enough vitamin D to be made (but keep in mind the recommendations for sun exposure and skin cancer prevention)
- If you drink alcohol at all, do so in moderation. Too much alcohol raises the risk of osteoporosis. Don’t drink more than two standard drinks a day, and don’t drink at all at least two days a week.
- Don’t drink too many caffeinated drinks. Too much caffeine can affect how much calcium our bodies absorb. You shouldn’t drink more than two to three cups of cola, tea, or coffee per day.
Vitamin D and Osteoporosis
Vitamin D and calcium help build strong bones. it is important because it makes it easier for your body to absorb calcium from the food you eat. Most of our vitamin D comes from the sun, and depending on your skin type, where you live in Australia, and the time of year, there are recommendations for how much safe sun exposure you need to get enough vitamin D.
Small amounts of vitamin D can also be found in foods like:
- Fish with fat (salmon, herring, mackerel)
- Foods that have been added to, like low-fat milk and margarine.
Most people probably won’t get enough vitamin D from their diet alone. If you are worried that you are not getting enough vitamin D, talk to your doctor about vitamin D supplements.
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