Osteoporosis is a condition where the bones become brittle and prone to fractures. This occurs when the body undergoes bone resorption, making them more fragile and susceptible to cracks. Preventing osteoporosis is essential for maintaining bone health and reducing the risk of fractures in the future.
Can Osteoporosis Affect Younger Age Groups?
The risk of osteoporosis is usually higher in older people, especially in women entering menopause. Every day, bones are in a constant state of renewal. When old bone breaks, the body creates new bone and breaks down the old bone.
When young, the replacement of old bones with new ones occurs more quickly, increasing bone mass. By the early 20s, this process slows down. Most bone density peaks at around 30 years old. As age increases, bone loss accelerates compared to bone formation.
That's why osteoporosis prevention is necessary from a young age. In some cases, osteoporosis can occur earlier. So, what are the causes?
- Polycystic Ovary Syndrome (PCOS)
In PCOS, osteoporosis can occur earlier because menopause occurs earlier than it should.
- Athletic Energy Deficiency (AED)
This condition is defined as a nutritional deficiency experienced by highly active athletes.
- Genetic Factors
If your grandparents or even parents have signs of osteoporosis, such as hip fractures after minor falls, you are likely at risk of experiencing similar conditions. Therefore, preventive measures for osteoporosis should be taken early.
- Side Effects of Medication
Taking prednisone-type drugs can trigger early osteoporosis. Additionally, cancer treatments can also have similar effects. Lifestyle factors such as lack of exercise, smoking, and excessive alcohol consumption also pose a risk of early osteoporosis.
Simple Steps for Osteoporosis Prevention
Here are some simple steps that can be taken daily as preventive measures for osteoporosis:
- Consume Calcium-Rich Foods
Calcium is an essential nutrient needed to maintain bone density. Foods such as milk, yogurt, cheese, nuts, and green vegetables contain high levels of calcium. Make sure to consume enough calcium every day to support bone health.
- Get Sufficient Vitamin D Intake
Another way to prevent osteoporosis is to meet daily vitamin D requirements. Vitamin D helps the body absorb calcium and build strong bones. Sun exposure is the primary source of vitamin D, but it can also be obtained through foods such as fatty fish, eggs, and vitamin D-fortified dairy products.
- Engage in Weight-Bearing and Strength-Building Exercises
Weight-bearing exercises like walking, jogging, or cycling help strengthen bones and increase bone density. Strength training, such as weightlifting or various bodyweight exercises, is also important for stimulating bone growth. Perform these exercises regularly to maintain bone health.
- Avoid Smoking and Excessive Alcohol Consumption
Smoking and excessive alcohol consumption can increase the risk of osteoporosis. Nicotine in cigarettes can damage bone cells, while alcohol can interfere with calcium absorption and reduce bone density. Therefore, as a preventive measure for osteoporosis, it is advisable to avoid smoking and limit alcohol consumption to maintain bone health.
- Maintain a Healthy Body Weight
Being underweight can increase the risk of osteoporosis due to a lack of body fat needed to protect the bones. Conversely, obesity can also increase the risk of osteoporosis by putting extra pressure on the bones. Maintain a healthy body weight by following a balanced diet and regular exercise.
- Reduce Caffeine and Salt Intake
Excessive caffeine consumption can reduce calcium absorption in the body, while excessive salt consumption can increase calcium excretion through urine. If you want to prevent osteoporosis, limit your caffeine and salt intake starting now.
- Undergo Regular Health Checkups
Regular health checkups can help detect osteoporosis early to initiate appropriate preventive measures. Discuss with your doctor about the risk of osteoporosis and whether you need bone density tests.
By following the above preventive steps for osteoporosis, you can maintain bone health and reduce the risk of fractures in the future. You can also undergo comprehensive health checks at our hospital. Through a holistic approach, IHH Healthcare Malaysia continues to strive to be a trusted partner in quality and sustainable bone health care.
