What Is Osteoporosis?
Osteoporosis is a condition characterized by reduced bone mass, leading to thinner bones, structural abnormalities, and increased fragility. This raises the risk of fractures from minor accidents or falls, especially in the hips, lumbar spine, and wrists.

Who Is at Risk?

• Elderly individuals, particularly postmenopausal women or those who’ve had both ovaries removed (reduced estrogen accelerates bone loss).

• Caucasians and Asians (higher risk than Africans).

• Family history of osteoporosis.

• Sedentary lifestyles or restricted mobility (e.g., long-term cast use, paralysis).

• Limited sun exposure (vitamin D deficiency).

• Underweight individuals (higher fracture risk).

• Poor nutrition, especially calcium and vitamin D deficiency.

• Heavy smoking, alcohol, tea, or coffee consumption.

• Certain medications: steroids, diuretics, anticonvulsants, thyroid hormones.

How Is Osteoporosis Diagnosed?
A Bone Mineral Density (BMD) test measures bone thickness using a painless scan. Common areas tested include the lumbar spine, hip, and forearm. Results compare your bone density to the standard:

• Low-risk individuals: Start screening at age 60.

• High-risk groups (e.g., long-term steroid users): Screen earlier.

How to Prevent Osteoporosis

1. Calcium & Vitamin D-Rich Diet:

   • Calcium sources: Milk, dairy products, dried shrimp, small fish (eaten whole), black sesame seeds, nuts, tofu, leafy greens (spinach, broccoli, kale, chaplu leaves).

   • Vitamin D sources: Sunlight, fortified foods.

   • Avoid: High-fat, salty foods, tea, coffee, soda (they hinder calcium absorption).

2. Exercise Regularly:

   • At least 30–60 minutes/day, 3 days/week (e.g., weight-bearing or resistance exercises).

3. Lifestyle Adjustments:

   • Quit smoking.

   • Limit alcohol.

   • Avoid self-medicating.

4. Regular Health Checks:

   • Annual checkups for everyone.

   • Annual BMD tests for high-risk groups (as advised by a doctor).

Conclusion
Osteoporosis is preventable with proactive care. Prioritize bone health through diet, exercise, and screenings—especially if you’re at risk.

Consult specialists at Synphaet Ram Intra Hospital for personalized guidance.