What is osteoporosis?
Osteoporosis is a metabolic disease that leads to bone loss. As the disease progresses, bone mass is broken down and bone density decreases. The bones become unstable and vulnerable, which means they break more quickly. Bone loss is often only detected when the first bone fractures occur, which initially occur without any reason. If such a bone fracture occurs for the first time, it is also referred to as manifest osteoporosis. Bone fractures in the area of the vertebrae are very typical of osteoporosis, as these are subject to great stress.
How does osteoporosis develop?
Bones consist of minerals and a structure or tissue (also called a matrix) that is responsible for their shape and stability. The minerals ensure the stability of this structure. Bone mass increases until the age of 40 - provided that they are supplied with sufficient minerals. Calcium and phosphate are particularly important. If you do not consume enough of these important nutrients through your diet, this can lead to a loss of bone mass.
From the age of 40 and generally with increasing age, hormones change. This can lead to an increased loss of bone mass and thus a decrease in bone density. Other risk factors include a diet low in calcium, too frequent diets, excessive coffee consumption and, last but not least, a lack of exercise.
Diagnosis of osteoporosis
Women in particular are particularly susceptible to osteoporosis due to the increasing lack of estrogen and should have their bone density measured from time to time after the menopause. Using X-ray images and the mineral content in the bones, a specialist can determine whether osteoporosis is present and the degree of bone loss. If the mineral content is reduced by a value of 1 or more below the average, this is known as osteopenia, the precursor to osteoporosis. If the mineral content of the bones is more than 2.5 units below the average, this is known as advanced osteoporosis. At this stage, several vertebral fractures are often already present.
Can osteoporosis be prevented?
First and foremost, minimize risk factors. Since osteoporosis is caused by a lack of calcium, you should eat a diet rich in calcium - dairy products, calcium-rich water. Vitamin D is also good for strengthening bones. Vitamin D can be produced by the body if the skin receives enough daylight. Alternatively, fatty fish can also help. Phosphate should be avoided as much as possible, as it reduces calcium absorption. Excessive consumption of coffee, tobacco or alcohol is also not recommended.
Exercise and osteoporosis
Regular exercise is also essential for preventing osteoporosis if you have been diagnosed. This starts with avoiding sitting for hours in a rigid position and doesn't stop with a daily walk. Moderate exercise that helps the body build muscle in the right places - especially the back and stomach - is ideal. These include cycling, swimming, walking or hiking.
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