Introduction
Osteoporosis is a silent but serious condition that affects the strength of our bones, often going undetected until a fracture occurs. Particularly prevalent among older adults, this widespread condition significantly impacts mobility and quality of life. Fortunately, bone density tests are powerful tools in diagnosing and managing this disease early on. But what exactly is osteoporosis, and how can these diagnostic tools help in building stronger bones? Let’s dive into the various diagnosis and prevention options available.
What Is Osteoporosis
Bone is living tissue that is continuously broken down and replaced. Osteoporosis occurs when bone tissue is lost faster than it can be replaced, leading to decreased bone density and mass. This causes bones to be weak and brittle, resulting in fractures commonly occurring in the wrist, hip and spine.
Diagnosis
Detecting osteoporosis early is critical for effective management and prevention of fractures. The primary method of detection is bone mineral densitometry, a test done to estimate a person's bone mineral density (BMD) and thickness. The most commonly used method of measuring the mineral content of bones is Dual Energy X-ray Absorbitary (DEXA) due to its low cost and low dosage of radiation. A detector detects the energy emitted after an X-ray is passed through the patient, with higher energy emissions indicating a weaker bone. Osteoporosis is diagnosed when the BMD measured falls below a critical threshold of 2.5 SD (standard deviation) from the average BMD of young healthy people.
Prevention
Tip 1 - Maintain a Calcium-rich Diet
Ensuring an adequate intake of calcium is vital to building and maintaining strong, healthy bones. Calcium is a major component of bone, with the skeleton housing 99% of the body’s calcium stores. As our bodies cannot produce calcium, it is essential to obtain enough calcium from our food, or it will be taken from our bones. Some readily available sources of calcium include:
Milk and dairy products such as yoghurt and cheese
Green vegetables like broccoli, kale and bok choy
Fruits such as oranges, apricots and dried figs
Nuts
Tip 2 - Stay Physically Active
There are 2 types of exercise that help prevent osteoporosis, namely weight bearing exercises and strength training.
Weight-bearing exercises promote bone growth by exerting mechanical stress on your bones while reducing falls by improving balance. This includes everyday activities such as brisk walking and stair-climbing, as well as aerobics, jogging, and yoga.
Strength training helps prevent osteoporosis as working the muscles can maintain, or even improve, bone mineral density. Simple bodyweight exercises such as push-ups and squats are effective ways to build bone strength. You can also increase the intensity of your workout by incorporating weights or resistance bands.
Tip 3 - Increase Your Vitamin D Levels
Vitamin D plays a crucial role in calcium absorption. We obtain most of our vitamin D from the sun and it is recommended to get 10–30 minutes of midday sunlight several times per week. However, certain populations such as Asian females and individuals with low BMI are more prone to vitamin D deficiency. This could be attributed to hormonal differences such as fluctuations in oestrogen levels or less fat tissue to store fat-soluble vitamin D.
In addition to sunlight, incorporating vitamin D-rich foods into your diet can help maintain healthy levels. Some great sources include:
Fatty fish (salmon, herring, mackerel)
Liver
Eggs
Fortified foods such as low-fat milk and margarine
Conclusion
Osteoporosis can have a profound impact on health and quality of life, but the good news is that this condition is largely preventable. By adopting these simple yet effective habits, you can build stronger bones and reduce your risk of fractures as you age.
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