How to prevent osteoporosis with simple daily habits

There is always a reason to stay active as we age. And one of them is that staying active keeps your bones stronger. Simply doing weight-bearing exercise every day can make the difference between breaking a bone and ending up in the hospital or staying healthy and independent at home.

Osteoporosis is a bone disease that has become common in recent years, especially among women. As we age, we lose bone mass and our bones become weak and brittle. One in two women and one in four men will break a bone due to osteoporosis.

Bone mass normally peaks at the end of puberty and remains stable until around age 30. But as we age, bone mass naturally deteriorates. This is especially true for women going through menopause because their bones become weaker without estrogen.

The good news is that osteoporosis can be prevented by adopting healthy lifestyle habits and taking simple daily actions.

Daily habits for preventing osteoporosis

Here are some things you can do to prevent osteoporosis:

• Consume plenty of calcium and vitamin D: It is recommended to take 1200 mg of calcium and 800 IU of vitamin D per day. It is best to take them together, as vitamin D helps bones absorb calcium.

• Stay physically active and do simple weight-bearing exercises: People who are active, walk, and move regularly are much less likely to break a bone due to osteoporosis than those who stay at home. Swimming is also highly recommended.

• Eat a balanced diet that includes plenty of fruits and vegetables: A recent study shows that eating fruits and vegetables—especially prunes or dried plums—helps maintain bone density. The potassium and magnesium in fruits and vegetables help neutralize the acids created by digestion, which in turn reduces bone loss.

• Limit alcohol and don't smoke: This is very good for your overall health and also for bone health.

• Get regular bone density scans if you are over 65: Although it is not necessary to undergo regular checkups until the age of 65, osteoporosis tests can be performed using bone densitometry.

Certain medications and chronic diseases can increase the risk of osteoporosis. We know that regular use of steroids or medications for high blood pressure or thyroid problems can contribute to the risk of osteoporosis.

At Biosalud, we have been treating osteoporosis for a long time.

Our treatment begins with explaining to the patient how important it is to have healthy lifestyle habits such as those we have indicated.

Based on our medical team's assessment, the ideal osteoporosis treatment for each individual patient will be determined on a case-by-case basis.

It should be noted that osteoporosis is a silent disease that can be prevented from an early age with healthy lifestyle habits and that there are currently many diagnostic and therapeutic tools available to combat this disease appropriately.