How can osteoporosis be prevented?
The first quarter of life is particularly important when it comes to preventing osteoporosis, because in old age the skeleton draws on what was built up in youth.
Even later on, there is still a lot that can be done to prevent osteoporosis. The German Society for Orthopaedics and Trauma Surgery has compiled the most important measures for strengthening bones at different stages of life.
The following applies at any age:
- Plenty of exercise
- A calcium-rich diet
- Soak up the sun for the body’s own vitamin D production
- Avoid “bone robbers” such as nicotine, soft drinks and alcohol
Read more about osteoporosis.
Strengthening bones for children and young people
The foundation for bone health for life is laid during adolescence. Plenty of exercise in the fresh air plays a major role in this.
A calcium-rich diet: Calcium is responsible for the strength and stability of bones. A deficiency at a young age may have a negative effect on bone strength in old age.
Vitamin D: Vitamin D helps the body to absorb calcium from food and store it in the bones.
Until the age of two, children are not able to produce vitamin D themselves. Therefore, the administration of additional vitamin D is recommended from the twelfth to the 18th month. From the age of two, children produce their own vitamin D with the help of sunlight. Ideally, they should then spend a lot of time outdoors in sunlight.
Sport: Exercise boosts bone metabolism. The muscles that “pull” on the bones stimulate the bone metabolism to store more calcium in the skeletal system and thus make it more stable. In addition, the muscles are strengthened, which serve to relieve pressure on the bones.
Strength training, gymnastics and swimming build up a lot of bone mass, especially at a young age.
Strengthening bones in adulthood
It is also important to maintain bone substance in adulthood. Here too, the most important factors are exercise, a balanced diet and plenty of sunlight.
Healthy diet: A balanced diet promotes bone formation. Radical diets, on the other hand, rob the bones of substance.
Avoid bone robbers: Experts recommend that bone-robbing foods such as sausage, cheese, soft drinks, chocolate and roasted peanuts should only be eaten in moderation. They contain a lot of phosphorus, which attacks the bones.
Phosphate additives in foods are identified by the E-numbers E 338-341, 343 and 450-452. The consumption of nicotine and alcohol also promotes bone loss.
Soak up the sun: Ideally, adults should expose their face, hands and arms to daylight several times a week from March to October. This stimulates the body’s own vitamin D production. In winter, active lunch breaks outdoors are recommended. Vitamin D supplements should only be taken after consulting a doctor.
Fractures are alarm signals! Bone fractures may be the first sign of osteoporosis. It is therefore advisable to check bone stability after a fracture so that suitable preventive measures can be taken if necessary.
Avoiding fractures in old age
Bone substance also suffers in men as they get older. Above all, it is important to avoid falls and to slow down further bone loss with medication if necessary.
Preventing falls: Fractures occur more frequently in older people not only because of decreasing bone strength, but also due to falls – usually caused by tripping. From the age of 50, balance, muscle strength, stamina and mobility begin to decline.
Seniors have the opportunity to counteract this with targeted strength and balance training. Gentle activities such as dancing, tai chi or qigong, walking or light strength training are suitable.
Vitamin D supplements: Over the years, the body’s ability to produce vitamin D itself with the help of sunlight decreases. If the requirement can no longer be met through sunbathing and diet, it is advisable to consider taking an appropriate supplement in consultation with your doctor.
