Osteoporosis Can Affect Anyone
For many people, Osteoporosis is considered a condition that is seen in older, menopausal or postmenopausal females. However, anyone of any age or gender can develop Osteoporosis.
In young girls and boys, it may develop due to poor diet associated with overactivity, such as Anorexia Nervosa, or in very athletic teenagers.
In adults poor diet, especially low in Calcium and Vitamin D, or with bowel disease, where nutrients are not being fully absorbed from the diet, are some of the causes.
Osteoporosis causes the bones to weaken, and to break more easily, in particular the hip, spine, and forearm.
Preventing Osteoporosis
a. Maintain a Balanced Diet
- To prevent the development of osteoporosis, some steps are highly recommended.
- Maintain a balanced diet, to include protein, such as oily fish, green leafy vegetables and dairy products, especially dairy products fortified with Vitamin D.
b. Get Enough Vitamin D
During the winter months, a Vitamin D supplement is advised; the dose and preparation should be discussed with your GP.
In the summer months, May to October, regular sun exposure, 20 minutes a day, will increase the body’s uptake of Vitamin D, and a supplement may not be needed during these months.
c. Avoid Bone-Weakening Habits
Smoking reduces bone density, as does alcohol, so these risk factors should be addressed.
Exercise and Bone Health
a. Incorporate Weight-Bearing and Strength Training
Regular weight-bearing and resistance (strength training) exercises are important. Brisk walks, and workouts with weights or resistance bands help to improve bone density.
b. Focus on Balance and Flexibility
Exercises to improve balance, such as yoga, flexibility exercises, are also important. These exercises strengthen the muscles of the back and legs, and help to prevent falls, which could lead to fractures.
c. Exercise Safely
Before embarking on an exercise programme, advice from your GP or Physiotherapist is advised.
Avoid high-impact exercises such as skipping, jumping, or, if osteoporosis is already present, bending and twisting should be limited.
