What is Osteoporosis?
Osteoporosis, which literally means porous bone, is a disease in which the density and quality of bone are reduced. As bones become more porous and fragile, the risk of fracture is greatly increased. The loss of bone occurs silently and progressively. Often there are no symptoms until the first fracture occurs.
What causes osteoporosis?
Left: normal bone, right: osteoporotic boneOur bones are living tissue and constantly changing. From the moment of birth until young adulthood, bones are developing and strengthening. Our bones are at their most dense in our early 20s – called peak bone mass. See more detailed information about Bone Biology.
As we age some of our bone cells begin to dissolve bone matrix (resorption), while new bone cells deposit osteoid (formation). This process is known as remodeling.
For people with osteoporosis, bone loss outpaces the growth of new bone. Bones become porous, brittle and prone to fracture. For more detailed information see Pathophysiology: Biological Causes of Osteoporosis.
Osteoporotic fractures
Around the world, 1 in 3 women and 1 in 5 men are at risk of an osteoporotic fracture. In fact, an osteoporotic fracture is estimated to occur every 3 seconds. The most common fractures associated with osteoporosis occur at the hip, spine and wrist. The likelihood of these fractures occurring, particularly at the hip and spine, increases with age in both women and men.
Of particular concern are vertebral (spinal) and hip fractures. Vertebral fractures can result in serious consequences, including loss of height, intense back pain and deformity (sometimes called Dowager’s Hump). A hip fracture often requires surgery and may result in loss of independence or death.
Prevention, diagnosis and treatment
The good news is there are many steps that can be taken to prevent and diagnosis osteoporosis. It’s now a largely treatable condition and, with a combination of lifestyle changes and appropriate medical treatment, many fractures can be avoided.
Source: What is Osteoporosis? | International Osteoporosis Foundation
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We can prevent oosteoporosis with natural supplement:
Three factors essential for keeping your bones healthy throughout your life are:
Adequate amounts of calcium
Adequate amounts of vitamin D
Regular exercise
Calcium
Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70. Good sources of calcium include:
Low-fat dairy products
Dark green leafy vegetables
Canned salmon or sardines with bones
Soy products, such as tofu
Calcium-fortified cereals and orange juice
If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. The Institute of Medicine recommends taking no more than 2,000 to 2,500 milligrams of calcium daily.
Vitamin D
Vitamin D is necessary for your body to absorb calcium. Many people get adequate amounts of vitamin D from sunlight, but this may not be a good source if you live in high latitudes, if you’re housebound, or if you regularly use sunscreen or you avoid the sun entirely because of the risk of skin cancer.
Scientists don’t yet know the optimal daily dose of vitamin D. A good starting point for adults is 600 to 800 international units (IU) a day, through food or supplements. If your blood levels of vitamin D are low, your doctor may suggest higher doses. Teens and adults can safely take up to 4,000 international units (IU) a day.
Exercise
Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you start exercising regularly when you’re young and continue to exercise throughout your life.
Combine strength training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — mainly affect the bones in your legs, hips and lower spine.
Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but because such exercises are low impact, they’re not as helpful for improving bone health as weight-bearing exercises are.
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