Bone Health for Life:

Basics Health Information for You and Your Family.

Why is bone health important?

Bones support our body and enable us to move. Bones protect the cerebrum, heart and other organs from external damage. The bones of our body also store trace elements, such as calcium and phosphorus, to keep the bones firm and release them when the body needs them for other uses.

You can maintain the health and strength of your bones in many ways. Eating foods rich in calcium and vitamin D, getting enough exercise, and having a healthy lifestyle can help maintain healthy bones.

However, if we do not eat properly and do not exercise properly, the bones of our body may become weaker and even ruined. Broken bones (aka fractures) are painful and can sometimes be cured with surgery. It can also cause long-term health problems.

Fortunately, bone management is never delayed.

What is osteoporosis?

There are many different types of bone diseases. The most common is osteoporosis. Bone with osteoporosis weakens and breaks easily. Many people with osteoporosis have the most broken bones on the wrist, spine, and hips.

The bones of our body are alive. Our body breaks old bones every day and replenishes them with new bones. As we age, broken bones become more than supplemental bones. It is normal to lose some bones with age. However, if we do not maintain bone health in stages, we lose too much bone to get osteoporosis.

Many people have weak bones and do not know. It is said that bone loss usually occurs over a long period of time and is painless. In many people, broken bones appear as the first symptom of osteoporosis.

Who does osteoporosis occur in?

There are a number of causes for increasing the chance of osteoporosis. These are called "risk factors". Some of the risks are out of our control, and some are out of our control.

Controllable risk factors

Eating habits. Eating too little calcium can increase your chances of getting osteoporosis. Not getting enough vitamin D can also increase your risk of this disease. Vitamin D is important because it helps the body use calcium in food.

Physical activity. If you do not exercise for a long time and do not move, you are more likely to get osteoporosis. Like muscles, bones become strong and maintain through regular exercise.

weight. If it is too dry, it is easier to develop osteoporosis.

smoking. If you smoke, your body will continue to consume calcium from food. Also, women who smoke have menopause earlier than women who do not. These can increase your risk of osteoporosis.

Alcohol. People who drink too much get osteoporosis more easily.

drug. Certain medications cause bone loss. A drug called 'glucocorticoid' belongs to this. Glucocorticoids are administered for arthritis, asthma and many other diseases. Some other seizure-preventing drugs and uterine diseases such as uterine endometriosis and cancer treatments can also cause bone loss.

Risks beyond control

age. The older you are, the higher your chances of getting osteoporosis.

gender. Women are more likely to develop osteoporosis. Women have smaller bones than men, and bone loss is faster than men due to hormonal changes after menopause.

people. Caucasian women and Asian women most easily develop osteoporosis. Hispanic and African women also have risks, but they are relatively small.

Family history. Having a family member with osteoporosis or being fractured also increases your risk.

Am I really in danger?

Because women have more osteoporosis than men, many men do not think they are at risk for this disease. Many Hispanic and black women don't care so much about their bones. They believe that only white women have osteoporosis problems. However, the risk of this disease actually exists in elderly men and women of all backgrounds.

In addition, people of a particular ethnic background may be more likely to have other health problems that increase the risk of bone loss. If you have any of the following health problems, talk to your doctor about bone health.

Alcoholism

Anorexia

Asthma / allergy

cancer

Cushing's syndrome

diabetes

Hyperparathyroidism

Hyperthyroidism

Inflammatory bowel disease

Lactose intolerance

lupus

Liver or kidney disease

Lung disease

Multiple sclerosis

Rheumatoid arthritis

How do I know if I have osteoporosis?

Osteoporosis has no symptoms until the bone is broken, so it is important to talk to your doctor about bone health. If your doctor feels you are at risk for osteoporosis, your bone density test will be ordered. The bone density test determines whether your bones are osteoporotic by measuring how strong or dense your bones are. This test also tells you how likely it is to break a bone. Bone density measurement is fast, safe and painless.

How can bones be healthy?

There is nothing too early or too late in managing your bones. The steps below can help improve bone health.

You have to plan diet full of calcium and vitamin D. Sources of calcium include low-fat dairy products and food and beverages with added calcium. Sources of vitamin D are egg yolk, saltwater fish, liver and milk with vitamin D. To get enough calcium and vitamin D, some people need to take nutritional supplements. The charts below show calcium-rich foods and the amount of calcium and vitamin D we need every day. Fruits and vegetables also provide nutrients that are important for bone health.

Calcium source

Tofu (calcium reinforced)

Soy milk (calcium fortified)

Green leafy vegetables (e.g. broccoli, cabbage, mustard leaves, kale)

Chinese cabbage or bok choy

Soybean / legume

Tortilla

Sardine / salmon that can eat bone

shrimp

Orange juice (calcium fortified)

Pizza

bread

Nuts / Almonds

Dairy products (eg milk, cheese, yogurt)

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