Bone loss How to prevent osteoporosis

Diet and Exercise: How to properly prevent osteoporosis

Health experts say around six million people in Germany suffer from osteoporosis. The bone loss leads to a significant reduction in the quality of life in those affected. But there are ways and means to prevent the disease. Experts point out this on the occasion of World Osteoporosis Day on 20 October.

One of the most common diseases worldwide

According to the World Health Organization (WHO), osteoporosis is among the ten most common diseases worldwide. In Germany alone, around six million people suffer from it. The disease mainly affects the elderly, especially women. Men are relatively less affected by bone loss. For the upcoming World Osteoporosis Day on October 20, experts point out ways to protect against osteoporosis.

Around six million people in Germany suffer from osteoporosis. Experts recommend regular exercise and adequate intake of vitamin D and calcium to prevent bone loss. (Image: ARochau / fotolia.com)

Bones are becoming increasingly porous

Osteoporosis is a metabolic disease of the bones that causes bone to break down.

"If the balance between bone formation and degradation no longer true and the bone removal outweighs, the capacity decreases and the bone is increasingly porous," explains the "Osteoporosis self-help groups umbrella association e.V." (OSD) on its website.

"This increases the risk of bone fractures - in technical language called fractures - strong," explain the experts.

The disease is also described as a "quiet epidemic of the 21st century". Quiet because crumbling bones themselves do not hurt.

"It only becomes painful when the first fractures set in with advanced bone loss," says the OSD.

Many patients wait a long time for the correct diagnosis

And even after fractures, many osteoporosis patients often do not get a proper diagnosis. Too often, only the symptoms and not the actual illness are treated.

If there is evidence of osteoporosis - such as seemingly minor fractures - it is important to see a doctor who can perform a bone density measurement.

Only when this investigation has clarified can therapeutic measures be taken. Even a low vitamin D level can be a cause for concern.

Avoid risk factors

In addition to advanced age, family history, estrogen deficiency, too little exercise, the excessive consumption of tobacco and alcohol also vitamin D deficiency belongs to the possible causes of osteoporosis.

Certain medications, such as those used in diabetes, can also weaken bone health.

Basically, osteoporosis prevention is recommended before the bones disappear. The best protection against the disease is still a healthy lifestyle that avoids at least the modifiable risk factors.

Above all, three measures can help prevent or at least delay bone resorption: a calcium-rich diet, regular exercise and enough vitamin D.

Sufficient calcium intake

In order to strengthen the bones, it is especially important to consume enough calcium - even at a young age. This mineral is found in many foods.

Often, dairy products are highlighted as good calcium suppliers. However, the OSD indicates that a "high protein content in the diet leads to calcium losses".

And: "The frequent consumption of animal protein by dairy products, eggs and meat leads to a chronic hyperacidity of the organism," the experts say.

Therefore, it is questionable whether dairy products are really beneficial to health and optimal calcium suppliers.

According to other experts, the important mineral should be better absorbed by vegetables such as broccoli, fennel or kale, nuts, soy products or calcium-containing mineral waters.

Beware of phosphate in front of the calcium thief. This is found especially in sausages, in cola drinks or in preservatives of ready meals.

Supply of vitamin D and regular exercise

Of prime importance for osteoporosis prevention is also vitamin D..

The so-called sun vitamin is indeed formed by the human body in sufficient sunlight, but in low sunlight exposure, it may be necessary to supply vitamin D artificially.

In addition, the sporting activity must not be missing. Because sufficient exercise enables the bones to optimally store calcium.

However, according to health experts, care should be taken to choose a sport that puts pressure on the bones.

Suitable are, among other things, light gymnastics, Nordic walking, hiking, cross-country skiing or cycling.

According to the OSD, swimming is good for endurance and the heart and circulatory system, protects ligaments and joints, but does not stress the bones. As a prophylaxis and to support the osteoporosis therapy, it is therefore less suitable.

Launched in 1996 by the National Osteoporosis Society (NOS) in England and recognized by the World Health Organization (WHO) two years later, experts in dozens of countries seek to promote social awareness of bone health and disease prevention on World Osteoporosis Day To promote osteoporosis. (Ad)