What is Osteoporosis?

Osteoporosis is a condition that affects the bones. Defined as low bone mass leading to weak bone and  increased fracture risk. Osteoporosis is a major health problem. 

Osteoporosis is a bone disease that causes the body to make too little bone, loses too much bone, or both. Owing to this, the bones become weak and may break from a fall, sneeze, or minor bumps.

the body constantly absorbs and replaces bone. with Osteoporosis, the new bone creation cant keep up with the old bone removal. many people have no symptoms ,till they have fracture.

Osteoporosis is also referred to as “porous bone”. The inside of a healthy bone resembles honeycomb-like small spaces. It expands the size of these small spaces, causing the bone to lose its strength and density.

Understanding the symptoms of Osteoporosis:

The early stages of osteoporosis do not cause any warning signs or symptoms. 

In most cases, people are unaware of the condition until they have a fracture. 

If any symptoms do appear, some of the early symptoms may include:

• receding gums
• weakened grip
• brittle nails

If you do not suffer from any of these symptoms but have a family history of osteoporosis, consulting your doctor will help you assess the risk.

Osteoporosis can occur at any age, but it is more common in older adults, especially women. People with osteoporosis are at a higher risk of bone breaks or fractures while undertaking daily routine activities. It most commonly affects the bones in the ribs, hips, wrists, and spine. The following activities, when performed on daily basis, can help you build strong bones.

Exercise Your Bones

Just like your muscles, workouts can make your bones stronger. (It is advisable to always check with your doctor before starting any exercise plan). Weight-bearing exercises are the most helpful for the bones. They force your body to work against gravity, which prompts the body to build new bone.

• Weight-bearing exercises cover:
• Dancing
• Running
• Yoga
• Strength training

Calcium and Vitamin D Builds Stronger Bones

When your body does not have enough calcium, it starts to break down the bones to fulfil the requirements. That leads to loss of bone mass. Therefore, it is important to include these nutrients in your everyday diet such as:

• Fat-free or low-fat dairy products
• Sardines and salmon 
• Dark green vegetables, like broccoli
• Calcium-fortified foods, like cereal, soy milk, orange juice, and tofu.

What measures can you take to protect your bones?

You are never too old or young to undertake precautionary measures to improve your bone health. Osteoporosis prevention can begin in childhood, but it should never stop there. The habits you adopt affect your bone health. 

Now is the time to take the right measures.

• Take enough calcium and vitamin D 
• Eat a well-balanced diet
• Exercise regularly
• Consume foods that are beneficial for bone health like fruits and vegetables.
• Avoid smoking 
• Limit alcohol consumption

If you suffer from osteoporosis, lifestyle changes and medical treatment can further prevent bone loss and reduce the risk of bone fractures. There are a lot of measures you can undertake to protect your bones throughout your life.

Exercises for Osteoporosis:

Eating right isn’t the only thing to support your bone health. 

Exercise plays an equally important role, especially weight-bearing exercises which include:

1. Resistance training, such as:
2. leg press
3. pushups
4. squats
   

• Weight training, such as:
  
• dumbbells
• resistance bands
  

These exercises cause your muscles to push and pull against the bones. This action reports your body to form new bone tissue, thus strengthening your bones. In addition to the many positive effects, exercise can also improve your body balance and coordination, which in turn helps you to avoid falls.

Remember, to always check with your physician before starting your exercise program.

Conclusion:

A condition with serious effects, osteoporosis can lead to fractures and take a long time to heal, leading to other complications. But the great news is, there are several actions you can undertake to treat and prevent osteoporosis- from eating right to exercising and taking the right medication.

If you think you are at risk of osteoporosis, it is always advisable to consult and discuss with your doctor. They will help you put together a prevention treatment plan to improve your bone health and reduce the risk of any complications.