Protect Your Mobility by Understanding the Causes of Osteoporosis
Osteoporosis is a serious but preventable disease that can affect both males and females. There are several primary causes of osteoporosis and loss of bone mineral density, including insufficient physical activity, calcium deficiency, and low estrogen levels. Because osteoporosis prevention is much easier than treatment of the disorder, it is important to understand the causes of osteoporosis and to take steps early in life to ensure that the bones have everything needed to remain strong and healthy.
Throughout life, bones go through a process called remodeling in which new bone is formed and old bone is removed. Early in life, remodeling replaces more bone than it takes away. This causes the bones to continually strengthen until peak bone mass is reached, around the age of 30. After that time, the remodeling process gradually begins removing bone more quickly than it can be replaced, resulting in weakened bones and loss of strength.
Preventable Causes of Osteoporosis
One of the main causes of osteoporosis that is very easy to prevent is insufficient physical activity. Bones cannot reach their peak bone mass without regular weight-bearing exercise, which encourages the formation of new bone. Some easy and fun weight-bearing activities worth trying are dancing, jogging, and golf. Adults should get about 30 minutes of moderate physical activity per day.
In addition to regular exercise, adequate calcium intake is essential for healthy bones. Insufficient calcium is one of the most common causes of osteoporosis, and is especially common in vegetarians and in those with allergies to dairy products. The body cannot produce the calcium it needs to keep bones and teeth strong, so it must obtain the mineral through food or other sources. Foods such as dairy products, nuts, and dark green leafy vegetables are all excellent sources of calcium.
Because women are at an increased risk of developing osteoporosis due to alterations in hormone levels during menopause, it is vital for women to monitor their diet to ensure adequate intake. To prevent bone loss, all women over the age of 40 should take a calcium and magnesium supplement if their dietary sources of calcium are insufficient. High calcium blood levels will help maintain bone health and prevent the development of osteoporosis. Vitamin D aids in the absorption of calcium, and should be included in the calcium supplement.
As the onset of menopause approaches, estrogen levels in the body begin to decline. Estrogen keeps the remodeling rates low, which is important after the age of 30. Post-menopausal women should take a daily calcium supplement, and may benefit from discussing hormone replacement therapy with their primary doctor.
Osteoporosis is a preventable disease, especially if care is taken early in life to protect bone health. Both men and women should familiarize themselves with the causes of osteoporosis. Maintaining bone strength and health throughout life is essential to continued mobility and independence.
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