Understanding Osteoporosis: Risk Factors and Prevention Strategies

Are you at risk of osteoporosis and fractures?

According to the International Osteoporosis Foundation, osteoporosis affects 500 million men and women globally. It is suggested that one in three women and one in five men aged 50 years and over suffer an osteoporotic fracture worldwide. Osteoporosis weakens our bones, making them fragile and susceptible to fractures from even the slightest mishap. Join us in raising awareness of Osteoporosis and learn more about maintaining our bone health.

5 Steps for your bone health that will reduce your future risk of osteoporosis:

1. Eat bone-healthy food:
- Calcium, e.g. Cheese, yoghurt, milk, fortified soy drink
- Protein, e.g. Meat, nuts, fish, chickpeas
- Vitamins & Nutrients, e.g. Vitamins D, K, Zinc, Magnesium
And get enough vitamin d from the sun with 10-20 minutes of sun exposure every day (face, hands, and arms)

2. Exercise for stronger bones and muscles:

Aim to exercise for 30-40 minutes, 3 - 4 times every week. Weight-bearing and resistance exercises are best.

3. Maintain a healthy body weight:

A BMI above 19 kg/m2 and below 24kg/m2

4. Don’t smoke and avoid excessive alcohol intake:
- Drinking more than 2 units of alcohol per day increases the risk of fracture
- Smoking almost doubles the risk of hip fracture

5. Be alert to any personal risk factors:
- Height loss of 4 cm / 1 ½ in or more?
- Genetics parental history of hip fracture?
- Medications, e.g. Corticosteroids or cancer treatment?
- Diseases, e.g. Rheumatoid arthritis, diabetes?
- Menopause before 45 years old?

Take the IOF Osteoporosis risk check and find out whether you have risk factors: https://riskcheck.osteoporosis.foundation/

If you experience any injuries or need to restore optimal physical health, you should make an appointment to seek advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.

 

#WorldOsteoporosisDay #NoMoreBrokenBones #BoneHealthAwareness #MoveForYourBones

 

Further reading:

• Effective Exercises to Prevent Osteoporosis