Things to do today to prevent Osteoporosis tomorrow

Osteoporosis is a bone-weakening disease, and if you have it, you are at a higher risk of sudden and unexpected fractures. Osteoporosis means you have less bone mass and strength. The disease often develops without symptoms or pain and is usually only discovered when weakened bones cause painful fractures. Most of these are hip, wrist and spine fractures.  As bones lose density and become more porous, they have a harder time maintaining their shape and structure.

Who is at risk for osteoporosis?
Osteoporosis is more common in women than in men. The primary risk factor for osteoporosis is advancing age. Listed below are few more factors that can put you at risk; 
Gender: Postmenopausal women are more at risk of osteoporosis. 
Family History: A family history of broken bones or osteoporosis. 
Hormones: Altered levels of hormones, such as too much thyroid hormone, too little estrogen in women, or too little testosterone in men. 
Diet: A diet deficient in calcium and vitamin D, excessive dieting, or poor protein intake 
Weight: Having a low BMI or being underweight. 

Listed below are things you can do today to keep your bones healthy and prevent osteoporosis tomorrow. 

Consume a calcium rich diet: Adequate calcium intake is important to prevent osteoporosis. Calcium is stored in your bones. If you don't consume enough calcium, your body will take it from your bones and weaken them in the process. Dietary sources of calcium include low fat dairy, fish with soft edible bones, dark green leafy vegetables and Vit D fortified foods. A calcium supplement may be a good idea if you cannot consume enough calcium through your regular diet. Talk with a doctor about whether calcium supplements are right for you. 

Drink less cola: The Framingham Osteoporosis Study suggested that cola, more than other carbonated soft drinks, causes bone loss. It could be that the extra phosphorus in them prevents your body from absorbing calcium. (https://academic.oup.com/ajcn/article/84/4/936/4632980) Or it may be that women are replacing calcium-containing drinks like milk with soda. 

Consume more lean proteins: Higher protein intake is associated with higher bone density, slower bone loss and a lower risk of hip fracture (as long as you get enough calcium). Older adults with inadequate protein intake are at increased risk for muscle weakness, frailty, and falls. Foods rich in high quality lean protein include; low fat dairy, lean poultry, eggs, nuts, pulses and legumes, fish etc.  

Limit alcohol consumption: Too much alcohol can harm your bones. Drink in moderation or not at all (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6676684/). 

Get enough Vit D: The body absorbs vitamin D through food and sunlight. Only a few foods contain vitamin D, so the body receives 70-80% of the necessary sunlight. Time spent indoors, place of residence and season can affect D absorption. Vitamin D rich foods include; cheese, mushrooms, egg yolks, fatty fish and foods fortified with Vit D like cereals, milk, orange juice etc.  

Quit Smoking: Smoking is a risk factor for osteoporosis. Studies have found a direct link between tobacco use and decreased bone density. Smokers also tend to have other risk factors for osteoporosis, such as alcohol consumption, poor diet and lack of physical activity. Women who smoke may also experience menopause earlier, which affects bone health. Smoking can also increase your risk of fractures. And it has been shown to negatively affect post-fracture healing. 

Exercise Regularly: Just like your muscles, your bones get stronger when you exercise them. According to a study published in 2021, exercises with high and low impact weight and muscle strengthening are the best defense against osteoporosis. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8705961/#:~:text=Thus%2C%20regular%20physical%20activity%20promotes,in%20the%20elderly%20%5B23%5D) These exercises include climbing stairs, jogging, dance aerobics, etc. Strength training also plays a key role in preventing osteoporosis. Your muscles pull on your bones when you work them. It increases bone strength. These include lifting weights, doing push-ups, squats or other body weight movements, etc.  

Osteoporosis is a "silent" condition that causes no symptoms. You may not know you have it until you break a bone. Early intervention can prevent or minimize this.