Osteoporosis: Prevention

To prevent osteoporosis, attention must be paid to reducing individual risk factors.

Behavioral risk factors

  • Diet
    • High intake of sodium and table salt – High intake of table salt with subsequent increase in natriuresis promotes hypercalciuria and thus negative calcium balance. A 2.3 g increase in sodium intake results in a 24-40 mg increase in calcium excretion. Increased calcium excretion favors the development of osteoporosis. Study results to date conclude that a dietary salt intake of up to 9 g/day in a healthy individual does not increase the risk of osteoporosis. However, the current daily intake of table salt in the general population is 8-12 g.
    • Micronutrient deficiency (vital substances) – inadequate supply of calcium and vitamin D and too high a proportion of phosphates, oxalic acid (chard, cocoa powder, spinach, rhubarb) and phytates/phytic acid (cereals and legumes) – see prevention with micronutrients.
  • Pleasure food consumption
  • Physical activity
    • Physical inactivity
    • Prolonged immobilization
  • Psycho-social situation
    • Stress
    • Insufficient sleep duration: postmenopausal (female menopause) women who slept 5 hours or less at night had a 63% higher risk of osteoporosis compared with women who slept 7 hours per night.
  • Underweight – A low body weight (body mass index < 20) or weight loss of more than 10% in recent years is associated with an increased risk – however, this does not mean that overweight should be aimed for, but rather a normal weight or an age-appropriate ideal weight
  • Lack of exposure to sunlight

Environmental exposure – intoxications (poisonings).

  • Air pollutants: particulate matter → higher levels of particulate matter (PM 2.5) were associated with a 4 percent increased risk of fracture; relative risk of 1.041 was significant with a 95 percent confidence interval of 1.030 to 1.051 due to the large number of participants; it was also shown that increased levels of particulate matter and soot in the air may slightly lower parathyroid hormone levels

Other risk factors

  • Dialysis (blood washing)
  • Gravidity (pregnancy)
  • Lactation (breastfeeding phase)

Risk groups and risk factors for poor vitamin D supply

Risk groups Pregnant women
Breastfed infants without vitamin D prophylaxis.
Children and adolescents
Elderly people
People with dark skin color
Risk factors Wearing particularly covering clothing
Using cosmetics with a sun protection factor
Use of sunscreen
Frequent stay indoors (e.g., work-related).
Autumn and winter months (October to March; lower vitamin D production by the skin).
Latitude > 35 N

Prevention factors (protective factors)