Prevent osteoporosis with vitamin D, calcium and exercise

Osteoporosis does not only affect women with estrogen deficiency. Men also suffer from bone loss. Those who reduce their personal risk can avoid serious consequences.

Osteoporosis refers to the loss of bone density. This disease is attributed primarily to women, as the female sex hormone estrogen plays a key role in the formation and maintenance of bones. If estrogen deficiency occurs during menopause, this can lead to postmenopausal osteoporosis. Women are also at risk if puberty is delayed or if their ovaries and uterus have been removed during reproductive age.

But osteoporosis is not a disease that only affects women. Men can also suffer from it. However, in their case, the age-related testosterone deficiency progresses more gradually and only leads to bone loss in old age.

Like any tissue, bone tissue is a living combination of cells. Some bone cells (osteoblasts) ensure that new bone tissue is formed, while others (osteoclasts) remove old or damaged bone tissue.

As we age, bone substance can break down very quickly. This reduces bone density, and the bones become porous and more susceptible to fractures. The most common fractures are vertebral body collapses, femoral neck fractures, radius fractures in the wrist or a pelvic fracture.

If left untreated, osteoporosis progresses

“Without treatment, osteoporosis continues to progress,” says Dr. Reinhold LunowThe internist and medical director of the Praxisklinik Bornheim between Cologne and Bonn In addition to fractures, there are other secondary diseases. "Chronic changes are possible, such as a decrease in height, the development of a hunchback or permanent, severe bone pain."

The expert in diagnostics and preventive medicine warns against taking a bone fracture lightly. "In post-menopausal osteoporosis, the first fractures occur around 6 to 12 years after the last menstrual period. With each bone fracture, the statistical risk of further fractures increases by 4 to 5 times. In old age, such a fracture can have serious consequences, for example if a femoral neck fracture leads to disability and the need for care."

If osteoporosis is not detected and treated early, its consequences can only be treated symptomatically and not causally, as osteoporosis cannot yet be completely cured.

Women and men should know their personal osteoporosis risk

This makes it all the more important for both men and women to prevent osteoporosis. To do this, you should have your personal risk of osteoporosis determined. "It is important to take a thorough medical history of complaints, pain and previous bone fractures. A known history of osteoporosis in the family should also be recorded, as well as other illnesses and regular medication intake," explains Dr. Lunow. "A Check-up with determination of the laboratory values ​​of calcium, phosphate, vitamin D metabolites, parathyroid hormone as well as estrogen and testosterone provides information on the state of bone metabolism as well as a bone density measurement. "

Basically, the treatment always depends on the patient's personal situation. If a fracture has already occurred, the focus is on treating it, including pain management. If there are early signs of disorders in bone metabolism, medication that prevents or slows down bone loss can be helpful.

The basic therapy involves the intake of calcium and vitamin D. Vitamin D promotes the absorption of calcium into the blood and its incorporation into the bones. This requires a sufficient amount of calcium. Therefore, vitamin D and calcium are usually taken together in the form of tablets, effervescent tablets or powder.

In addition, other medications may be necessary: ​​antiresorptives, which prevent the breakdown of bone material, and anabolic steroids, which stimulate muscle and bone growth.

Even if there are no complaints yet, you should actively prevention An important starting point here is to ensure that the body has sufficient vitamin D and calcium. If too little calcium is consumed in the diet, the calcium stores in the bones are tapped. Even underweight women and high-performance athletes with a strict diet plan and low body fat percentage are therefore at an increased risk of osteoporosis.

Nutrition: Osteoporosis protection with vitamin D and calcium

In order to absorb sufficient calcium, you should consume vitamin D (approx. 400 to 1200 IU per day) through your diet. Likewise, vitamins C, A, K, B12 and Folic acid (BXNUMX).

Healthy adults need about 1 gram of calcium per day from various food sources, and from the age of 50 around 1,2 grams. A balanced diet rich in calcium with lots of (green) vegetables, milk and dairy products should therefore be included in the diet. If you suffer from cow's milkAllergy or milk sugar intolerance (lactose intolerance), switch to vegetables, nuts, whole grain products and mineral water.

Avoid foods that can prevent calcium from being absorbed from the intestines and stored in the bones, such as products containing phosphates, oxalic acid or particularly sugary products such as white bread, sausage, meat, soft drinks or processed cheese.

Avoid too much animal protein, as it promotes the excretion of calcium through acidic degradation products. The same applies to a diet high in table salt. Bicarbonate from mineral water can partially compensate for this. Season with salt sparingly and use fresh herbs instead.

Alcohol is problematic because it hinders calcium absorption and accelerates bone loss. Caffeine increases the excretion of calcium. The combination of caffeine and sugar, as found in many soft drinks, is particularly damaging to bones.

Smoking also increases the risk of osteoporosis. Women who smoke around 20 cigarettes a day have around 10% less bone mass in the menopause than non-smokers, because nicotine reduces the supply of nutrients to the bone. It also impairs the healing process after a bone fracture. Smokers are particularly susceptible to vertebral fractures. Those who stop smoking, however, can reduce the risk by 50%.

Osteoporosis protection through regular exercise

Bone mass can be strengthened and consolidated through regular walking, swimming, walking training, Nordic walking or light running training. If you exercise in the fresh air for at least 30 minutes a day, you promote vitamin D production and improve balance, coordination and muscle strength.

Osteoporosis prevention also means medication control

Some medications that you take over a long period of time can also damage your bones and cause osteoporosis. When you create your personal risk profile, clarify these possible side effects. Do not take additional calcium supplements on your own initiative, but only after consulting your doctor.