2023-10-24 13:42:03
Stable bones that are spared from osteoporosis and bone fractures – that’s what everyone wants. What can we do to protect ourselves from bone loss? The most important questions and answers:
What happens to the body when osteoporosis occurs?
“Osteoporosis is a disease in which bone density and structure deteriorate,” says Prof. Uwe Maus, specialist in endoprosthetics and osteology. The bones then store fewer and fewer minerals, which give them their hardness.
With painful consequences: Even minor falls or accidents result in broken bones for those affected, for example in the forearm, wrist or hip.
Who gets osteoporosis?
Age and gender are crucial factors. “Women have a higher risk of osteoporosis than men, which is mainly related to the hormonal changes during menopause,” says Uwe Maus. According to the Federal Center for Health Education Around one in four women aged 65 and over are affected by osteoporosis.
Certain medications can also affect bone stability. “An example: cortisone therapies, which are used for lung diseases,” says Uwe Maus, who heads the osteology section of the German Society for Orthopedics and Trauma Surgery.
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Genetics also play a role, as orthopedist Willibald Walter from the Marianowicz Medical Center in Munich says. If there are already cases of osteoporosis in the family, the risk is increased. Smoking can also have a negative effect on bone density.
How can osteoporosis be prevented?
We have to accept age, gender and genetics as risk factors for porous bones. And yet there are screws that we can turn. A particularly important one: exercise.
Strength training in particular can protect our bones from osteoporosis. “The bone undergoes a deformation, causing it to remodel and become more stable,” says Uwe Maus. As you get older, it makes sense to focus on sports that promote coordination and balance. Yoga or Pilates for example. This reduces the risk of falls – and thus broken bones.
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If you’re already in pain and don’t necessarily want to use the gym equipment, you can try aqua jogging or aqua gymnastics.
How can bones be strengthened through diet?
“A diet rich in calcium is important,” advises Willibald Walter. Because calcium is the most important mineral in our bones.
When many people hear the term “calcium”, they primarily think of milk and dairy products such as cheese and quark. But green vegetables such as spinach also help to meet the needs. Even an oat drink with muesli can have an impact on bone health – at least if calcium is added to the product.
And mineral water can also be an important source of calcium. It makes sense to compare the information on the labels – because the content can vary considerably from water to water. Tap water from the tap, on the other hand, usually contains only a little calcium, says Maus.
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What also helps our bones: lots of protein on the plate. “Especially those who are a little older should consume enough of it to prevent muscle loss,” says Uwe Maus. Background: Strong muscles protect the bones like a buffer – and also reduce the risk of falls.
You can follow this rule of thumb when it comes to protein intake: one gram per kilogram of body weight every day. Anyone who weighs 70 kilograms should consume 70 grams of protein. An example for classification: There are around 26 grams of protein in 200 grams of low-fat quark.
And another nutrient is important: vitamin D. Because our body needs this in order to be able to incorporate calcium into our bones.
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Vitamin D has a special status among vitamins: our body can produce it itself. For this it needs the UV radiation from sunlight. “In winter, however, this is low, so it may make sense to have the vitamin D value determined and take a supplement,” advises Uwe Maus.
What warning signs should you look out for?
The disease comes on gradually. “The tricky thing is: Osteoporosis doesn’t cause any symptoms,” says orthopedic surgeon Willibald Walter. The fact that the bones have already significantly lost stability is often only noticed when the first bone fracture has already occurred.
According to Walter, there are some warning signs that indicate that osteoporosis is already progressing. For example, if you notice that you have lost a few centimeters in height – or that you are developing an increasingly hunched back.
Then at the latest it is time for a check-up with the orthopedist. He or she can measure the density of the bones – and thus make a statement regarding their condition.
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