Osteoporosis is a serious disease and the most common bone disease. This bone disease is able to affect one in three women and one in five men over the age of 50 worldwide. As a result, sufferers experience fragility in bone fractures, increasing the risk of fractures.
With the rapid aging of the world's population and changes in lifestyle habits, osteoporosis is increasing significantly and will continue to increase sharply in the future. In Asia alone, it is estimated that more than 50% of hip fractures will occur by 2050 and this is due to osteoporosis.
Interestingly, based on medical facts, it turns out that women are more susceptible to osteoporosis than men. According to research from the International Osteoporosis Foundation, it is estimated that around 200 million women suffer from this bone problem. In most cases, osteoporosis attacks bone density in women's hips.
But that's not the only cause, there are several reasons why women are more susceptible to osteoporosis:
A. Women's bones are smaller and lighter
Because most women are shorter and smaller than men, their bones are already lighter and more prone to fractures. This is compounded by their lack of muscle mass. If you weigh 120 pounds or less, your bones are at high risk for osteoporosis. Doing weight-bearing exercises, such as lifting weights and running or walking, plus eating calcium-rich foods can help your bones grow stronger while you’re young.
B. Menopause reduces bone-protective hormones.
If you’re in perimenopause or menopause, your body has slowed down its production of the hormone estrogen. Estrogen protects your bones from calcium loss. Without enough estrogen, you can lose as much as a quarter of your bone mass in the first 10 years of menopause, according to the Office on Women’s Health.
Having a DXA or Bone Mineral Density (BMD) scan at age 50 or when you enter menopause, helps you understand what is happening to your bones.
C. Pregnancy causes a decrease in your bone minerals.
If you are pregnant or breastfeeding, you need to supplement your diet with calcium and vitamin D, which your growing baby uses to build healthy bones. If you don't get enough of these vitamins and minerals from your diet, your body will take calcium from your bones. However, most women regain bone mass after giving birth.
D. Improper diet
There is nothing wrong with dieting, as long as the body still gets sufficient nutritional intake. However, you need to be careful when running a strict diet. Because, this diet can harm the condition of the bones, resulting in osteoporosis.
According to a physiologist from the ARS Western Human Nutrition Research Center in San Francisco, United States, women who limit their daily food intake have lower bone density and mineral content compared to women who don't care about their diet.
Of the various diets, a high-protein diet must be watched out for. This type of diet can cause a lot of calcium to be lost during urination. Well, this is what can ultimately increase the risk of osteoporosis.
What needs to be remembered, even though we have consumed various sources of calcium, bone health will not be achieved if we do not consume enough fruits, vegetables, and protein. Because, the body needs protein and other nutrients for bone health.
How to Prevent Osteoporosis in Women
There are several ways that can be done to prevent osteoporosis in women, including:
1. Fulfill Calcium and Vitamin D Needs
Calcium is the main mineral that plays an important role in maintaining healthy bones so that it can prevent osteoporosis. You can get calcium intake by consuming milk, sardines, anchovies, tofu, spinach, and kale. Meanwhile, vitamin D is needed to maximize the absorption of calcium and phosphorus in the body. Vitamin D intake can be obtained by consuming salmon, beef liver, eggs, milk, button mushrooms, and cod.
2. Sports
Regular exercise can strengthen bones and prevent osteoporosis. Some sports that can be done to strengthen bones and muscle mass, namely:
- Weight training, such as stair climbing, aerobics, rope jumping, jogging, tai chi, walking, and yoga.
- Muscle exercises, such as push ups , sit ups and lifting weights using dumbbells .
3. Quit Smoking
Nicotine in cigarettes can reduce blood flow to bones, inhibit the production of bone-forming cells, and inhibit bone resorption. In addition to quitting smoking, you are advised to limit your daily alcohol consumption to maintain bone health.
To ensure your bones are healthy and strong and how to prevent osteoporosis in the long term, come to Grha Kedoya Hospital and immediately consult with an Orthopedic Specialist.
4. Limit Caffeine Consumption
The first step to prevent osteoporosis is to reduce unhealthy habits, one of which is caffeine consumption. Excessive caffeine can affect the amount of calcium your body absorbs, causing the important mineral to leave your system and go into the toilet when you urinate. It is best to drink no more than two to three cups per day.
5. Avoid Alcoholic Drinks
Excessive consumption of alcoholic beverages has been shown to increase the risk of osteoporosis because it can interfere with the digestive system in absorbing calcium. Alcohol can affect the functioning of the pancreas and liver, thus affecting the levels of calcium and vitamin D in the body and in turn affecting bone density.
6. Consume Vitamin K
Vitamin K is a fat-soluble vitamin. This vitamin is found in many foods, such as spinach, broccoli, soybeans, eggs, meat, strawberries, cereals, and vegetable oils. Vitamin K plays an important role in blood clotting and bone health, as well as reducing the risk of osteoporosis.
To ensure your bones are healthy and strong and how to prevent osteoporosis in the long term, immediately consult an Orthopedic Specialist.
This article was written by dr. Handriadi Winaga, M.Kes, SpOT., AIFO-K (Orthopedic & Traumatology Specialist Doctor, EMC Grha Kedoya Hospital).