What is Osteoporosis?
⦁ Osteoporosis is a skeletal disorder characterized by weakened bones that are more susceptible to fractures.
⦁ Common among older adults, especially postmenopausal women, osteoporosis occurs as bone mineral density (BMD) declines, resulting in bones that can fracture with minor falls or even routine activities.
⦁ Fracture sites include the spine, hips, and wrists, which can cause significant disability if untreated.
⦁ Recognizing osteoporosis as more than an inevitable part of aging is crucial since proper care and management can slow or prevent its progression. [1]
Pathological changes in bone
⦁ In osteoporosis, bone remodeling—the natural process where old bone is broken down and new bone is formed—becomes imbalanced. Osteoclasts (cells that break down bone) are
more active, while osteoblasts (cells that build bone) do not keep up, leading to gradual bone mass loss.
⦁ This results in thin, porous bones with less structural integrity, making them prone to fractures even under low stress.
Importance of Exercise and Diet/Lifestyle Modifications
Do’s for exercise:
⦁ Engage in weight-bearing exercises like walking, low-impact aerobics, or stair climbing, which stimulate bone growth by creating force on bones.
⦁ Incorporate resistance training (using weights or resistance bands) at least two to three times weekly to strengthen muscles, which provides support to bones.
⦁ Perform balance and flexibility exercises such as Tai Chi and yoga to improve stability, reducing fall risks that can lead to fractures.
Don’ts for exercise:
⦁ Avoid high-impact exercises like running or jumping if you have severe osteoporosis, as these can increase fracture risk in weakened bones.
⦁ Refrain from twisting movements (like those in certain yoga poses) and sudden, jerky motions that might lead to fractures or joint strain.
⦁ Do not perform exercises without professional guidance if osteoporosis is advanced, as improper technique can cause harm.
Do’s for Diet:
⦁ Consume a diet rich in calcium (found in dairy, leafy greens, and fortified foods) and vitamin D (from sun exposure, fatty fish, and supplements if necessary) to support bone health.
⦁ Focus on a balanced diet that includes protein, magnesium, and vitamins K and C, which play supporting roles in bone structure and repair.
⦁ Include anti-inflammatory foods like fruits, vegetables, nuts, and whole grains to support overall bone health.
Don’ts for diet:
⦁ Avoid excess caffeine and alcohol, which can hinder calcium absorption and affect bone density.
⦁ Limit high-salt foods; too much sodium can lead to calcium loss from bones, weakening them further.
⦁ Do not rely solely on calcium or vitamin D supplements without dietary sources, as food- based nutrients are often better absorbed and balanced.
Why treatment adherence is essential
Do’s for treatment adherence:
⦁ Follow prescribed medications or supplements diligently to maintain bone density and reduce fracture risk. Medications like bisphosphonates help slow bone resorption, while supplements provide necessary minerals.
⦁ Schedule regular bone density tests as advised by your healthcare provider to monitor treatment effectiveness and adjust as needed.
⦁ Make lifestyle changes a permanent part of your routine. Consistent adherence to diet, exercise, and medications provides the best outcomes for managing osteoporosis.
Don’ts for treatment adherence:
⦁ Don’t skip or irregularly take medications, as this reduces their effectiveness and may compromise bone strength.
⦁ Avoid stopping exercise routines or diet modifications once improvements are noted, as osteoporosis management requires long-term commitment.
⦁ Don’t assume minor dietary adjustments alone are enough; osteoporosis is best managed through a multi-faceted approach involving exercise, diet, and medication adherence.
Conclusion
Managing osteoporosis effectively relies on a comprehensive approach, where consistent attention to exercise, diet, and treatment adherence is essential. By following the "do’s" and avoiding the "don’ts," those affected by osteoporosis can maintain bone health, reduce the risk of fractures, and improve quality of life. Regular check-ups and personal commitment to these lifestyle changes make a lasting difference in combating osteoporosis.
Key notes:
⦁ Osteoporosis weakens bones, making them fragile and fracture-prone.
⦁ Bone density loss in osteoporosis results from an imbalance in bone breakdown and formation.
⦁ Weight-bearing exercises, like walking, strengthen bones and reduce fracture risk.
⦁ Resistance training improves muscle support around bones, enhancing stability.
⦁ Balance exercises, such as Tai Chi, help prevent falls that could cause fractures.
⦁ Get adequate calcium and vitamin D through diet or supplements for bone health.
⦁ Limit caffeine and alcohol as they can impair calcium absorption and bone density.
⦁ Avoid high-impact exercises if osteoporosis is severe to reduce fracture risk.
⦁ Follow prescribed medications regularly to maintain bone density effectively.
⦁ Avoid skipping medications, as osteoporosis management requires consistent adherence.
⦁ Regular bone density testing helps monitor osteoporosis treatment effectiveness.
⦁ Make exercise and diet adjustments a permanent routine for optimal bone health.
Dr M.K Vedaprakash
Issued in Public Interest by Dr.Reddy's Laboratories LTD
