Get enough calcium (and vitamin D) and exercise to prevent osteoporosis
April 13, 2021•205 words
Reading time: 1-2 min
Osteoporosis is the 'thinning' of the internal scaffolding our bones. Our bones consist of a porous scaffold as its architecture. In osteoporosis, these scaffolds have weaken by thinning and have becoming more porous, meaning decreased bone mass. This is a 'silent' disease- there are no symptoms until a fracture occurs (most often in your spine or hip bone).
It is estimated to affect 200 million people worldwide. i.e. it's quite common. While it's most common in the elderly, those in their 20s should be concerned with starting on their lifelong prevention measures too.
Osteoporosis can be prevented by maximising your bone mass and maintaining your bone mass as you continue to age. Your bones will reach its maximal mass (peak bone density) at age 25-30. Your bones will start decreasing in density by age 40.
You can help your body reach maximal bone density by taking in sufficient calcium and vitamin D and doing regular weight-bearing and balance exercises. (Calcium supplements (with vitamin D) are effective. Do be careful if you have gastrointestinal disorders though.) These measures also help prevent bone density loss.
These IS pharmacological treatment for osteoporosis (very effective too) but it's always better to prevent than to treat.